CFPC – CrossFit

Warm-up

(No Measure)

300m Row

10 Push-up

10 Walking lunges

200m Row

:30 sec wall squat hold

15 Squat jumps

100m Row

PVC Stretches (No Measure)

10 each:

1) Pass-throughs+toe touch

2) Windmill- right and left

3) Torso twist

4) Snatch grip push press

5) Overhead squat

Gymnastics

(No Measure)

15 min to complete work at your skill level:

Level 1- “Unable to perform 1 unassisted Pull-up”

A) 4 min EMOM: 3-5 Banded, strict Pull-ups. Reduce assistance if 5 reps completed.

B) 3 sets of max time dead hang from bar with 1:00 min rest

Level 2- “1 Strict Pull-up on command”

A) TABATA Kipping Pull-ups

B) 3×10-12 Barbell Curls

Level 3- “5 strict Pull-ups on command”

A) 3×3 weighted, strict Pull-ups

Rest 3:00 between sets

B) Spend remaining time practicing Butterfly kipping

Level 4- “8 Strict Pull-ups/15-20 Kipping”

A) 5 Rounds of TABATA (:20 on/:10 off) Strict pull-ups

B) 5 min Butterfly Pull-up practice

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 2 minutes for as long as possible complete:

From 0:00-2:00

15-ft. rope climbs, 2 ascents

185/125# front squats, 2 reps

From 2:00-4:00

15-ft. rope climbs, 2 ascents

185/125# front squats, 4 reps

From 4:00-6:00

15-ft. rope climbs, 2 ascents

185/125# front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.
Take front squat bar from rack.

Scale Rope climbs to ring rows- 10 Ring rows per round.