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
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
200m Run
15 Bench Press (135/75#)
1 Legless rope climb
Scale= Use legs on rope, 2 Pull to stand, or perform 10 Ring rows per round
Reduce bench press weight to allow for completion in 1-2 sets each round.
Skill
Spend 5 min practicing Double unders