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

Gymnastics

3 Rounds;

:30 sec Max reps Ring dips

:30 sec Rest

:30 sec Max reps Chin-ups

:30 sec Rest

Record your highest set of unbroken dips and Chin-ups

FULL ROM

Scale Dips with Stationary, banded, or to Push-ups

Scale Chin ups with bands, or jumping chin-ups

Ring Dips

Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 Kettlebell swings (53/35#)

15 Hand release push-ups

10 Pull-ups