CFPC – CrossFit

Warm-up

Options:

1) Today’s WOD

2) ROMWOD

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
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Discuss Double under points of performance

10 Barbell RDLs

Prepare deadlift

Metcon

Metcon (Time)

21-15-9

Deadlift (255/165#)

63-45-27

Double unders