CFPC – CrossFit

Practice makes permanent.

Warm-up

(No Measure)

TABATA

Row

TABATA

Burpees

Begin on either, complete 8 rounds, then switch movements immediately

Metcon

Athletes will have an option between performing a 20 min “Cindy” AMRAP, or, a 20 min “Mary” AMRAP. Scale as necessary (jumping pull-ups or ring rows, box edge push-ups, 1 abmat HSPU)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Core Work

(No Measure)

TABATA

Hollow rocks

Then;

Accumulate 3:00 of plank hold, on rings for additional challenge