CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

Bench Press (12 min to find a heavy set of 3)

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Beginners, intermediate- scale volume (particularly pull-ups and/or push-ups)

Scale Pull-ups; banded or jumping, also can modify to ring rows

Scale Push-ups to box edge or bar across squat rack- raise angle but ROM must be full for all reps.