CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups
Spend 10 min setting up and warming up specific movements.

Metcon

35 min CAP

12 Days of Christmas (Time)

1 Snatch (155/105#)

2 Muscle-ups

3 HSPU

4 Squat clean

5 Knee to elbow

6 Box jumps (30/24″)

7 Kb Swing (70/53#)

8 Pull-ups

9 Wallballs (20/14#)

10 Deadlift

11 Push press

12 Burpee over bar

Completed like the song:

1 snatch, 2 MU+1 snatch, 3 HSPU+2 MU+1 snatch…etc
Scale:

2 Muscle-ups=4 Chest to bar+4 box dips

Scale Pull-ups w/ band(s).

Same weight is used for all barbell movements.

Weights/movements scaled to individual. Listed movements and weights are to be considered “Competition” level. Rx=comparable to individuals abilities.