CFPC – CrossFit
Warm-up
Seven Warm-up (No Measure)
2 rounds:
200m row
20 Jumping jacks
5 Pull-ups *or* 8 Ring rows
10 Push-ups
15 Squats
Gymnastics
(No Measure)
15 min to complete work at your skill level:
Level 1- “Unable to perform 1 unassisted Pull-up”
Complete: 3×8-12 Banded Pull-ups, reduce assistance if 12 reps completed
Accumulate 25 Ring rows
Accumulate 25 banded Face pulls
Level 2- “1 Strict Pull-up on command”
5 min EMOM- max set strict Pull-ups
30 Hollow rocks
Level 3- “5 strict Pull-ups on command”
6 min EMOM- 3 Strict Pull-ups
30 Hollow rocks
Level 4- “8 Strict Pull-ups/15-20 Kipping”
4 min EMOM- 20 sec unbroken kipping pull-ups
30 Hollow rocks
Strict Pull-ups
Max set pull-ups without a kip.
Record largest set required today.
If not required, do not score.
Metcon
Metcon (Time)
Inspired by 2015 CF Games Event “Midline Madness”:
6 Rounds:
400m Run
50m Farmers Carry (70# kbs/53# kbs)
*50m= Courtyard down and back
**If no more KBs are available you can substitute a plate-pinch carry. (35’s/25’s)