CFPC – CrossFit

Warm-up

Seven Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

10 Push-ups

15 Squats

Weightlifting

10 min EMOM, alternating minutes:

Even- 5 Bench Press @80%+

Odd- 5 Bent over rows (aim for body weight)

*Bent over rows- keep the body static, perform reps at close to 90 degree angle and row the bar just below the sternum

A1: Bench Press

A2: Bent Over Row

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP

20 Russian Swings (70/53#)

20 Unbroken Wallballs (20/14#)

20 Ring Dips

20 Hollow Rocks

20 OH Plate Lunge steps (55/35#)