CFPC – CrossFit

Warm-up

5 min Row 70->85% effort

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
Then;

2 Rounds at workout pace:

8 Wallballs

4 Pull-ups

Rest :30 sec

10 Air Squats

5 Power Cleans

Rest 1:00

Metcon

Metcon (Time)

104 Wallballs

52 Pull-ups

6 min CAP

(scale pull-ups with bands, scale wallball weight in order to perform large sets with short breaks)

Metcon (Time)

When the clock reaches 7:00;

4 Rounds:

28 Pistols

15 Power Cleans (115/80#)

10:00 CAP (clock reaches 17:00)

Use a barbell weight no heavier than 40% of 1RM Power clean

Pistol Scaling progression: Rx-> reduce reps/round-> reduce reps and use assistance bands -> perform rear lunge steps -> perform air squats