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
Demo HSPU- key in on hand position and engaging the body to stay tight on the press.

Warm-up Deadlift to desired METCON weight

Perform:

7-5-3

Deadlift

HSPU variation to be used in the workout

At METCON intensity

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups