CFPC – CrossFit

Warm-up

(No Measure)

400m Row

15 Ring rows or 8 Strict Pull-ups

20 Sit-ups

Then;

High knees

Butt kicks

Spiderman Lunge

5 Inch worms

High kick march

Karaoke

Gymnastics

(No Measure)

*WEEK 6 of 6*

15 min to complete work at your skill level:

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

Complete: 4×8-12 Banded Pull-ups, reduce assistance if 12 reps completed

Accumulate 30 Ring rows

Accumulate 30 banded Face pulls

Level 2- “1 Strict Pull-up on command

7 min EMOM- max set strict Pull-ups

Accumulate 30 Banded face pulls

Accumulate 30 Hollow rocks

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

7 min EMOM- 4 Strict Pull-ups

Max set of kipping pull-ups

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

5 min EMOM- :20 sec unbroken kipping pull-ups (aim for 18-22 reps/set)

30 Hollow rocks

30 Supermans w/ 1 sec hold

L2: Strict Pull-ups (Level 2- Record largest set)

Max set pull-ups without a kip.

L3: Pull-ups (Level 3- Record set of kipping pull-ups)

L4: Metcon (5 Rounds for reps)

Level 4- Record all 5 sets of pull-ups

Metcon

Metcon (Time)

3 Rounds:

15 Power Cleans (135/95#)

35 Wallballs (20/14#)

50 Double unders