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
10 Leg swings/direction

Wrist stretch, :30 sec/hand

Practice pull-ups and warm-up to METCON weight for thrusters (should be able to pick the bar up immediately while fatigued and begin reps)

Metcon

Metcon (AMRAP – Reps)

5 rounds:

2 min AMRAP

10 Chest to bar Pull-ups

10 Box jumps (24/20″)

Max Thrusters (115/75#)

Rest 1 min btwn rounds

Record total accumulated thrusters across 5 rounds. Aim for 6+ reps minimum per round.

Modify Chest to bar by performing standard pull-ups, Jumping chest to bar, or deep angled Ring rows.