CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 min Row (70-80% effort)

Banded hamstring stretch (90 sec per leg)

2 min Goblet squat hold

Over the shoulder banded front rack stretch (:90 sec per arm)

3 Rounds:

10 lateral leg raises (lay on one side)

:30-45 sec handstand hold

5 Tempo Front squats

5 Banded face pulls

3 Pull-up negatives

Metcon

Pull-up Set test (AMRAP – Rounds)

Complete as many sets of 5 Pull-ups as possible in 5 minutes. Rest as needed. Sets smaller than 5 do not count to your score. Record total number of sets of 5.

Rx+ = Chest to bar pull-ups

Metcon (AMRAP – Rounds)

5 Thrusters EMOM until failure:

0:00-5:00 use 75/55#

5:00-10:00 use 95/65#

10:00-15:00 use 115/75#

15:00-20:00 use 135/95#

etc until failure

Record number of rounds completed.