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 (Calories)

5 rounds:

4 min AMRAP

25 Sit-ups

20 Kettlebell swings (53/35#)

15 Box jumps (24/20″)

Max calories rowing

Rest 2 min

Record total calories accumulated