CrossFit 1.16.17

CFPC – CrossFit


Warm-up (No Measure)

3 Rounds:

10 PVC Pass throughs

10 Push-ups

25 Jumping jacks

10 Squat jumps

10 Arm swings forward and backward, small and big swings


Warm-up (No Measure)

Discuss 3 drills and demo:

(Perform any/all drills you are comfortable with. Alternative options are listed after these 3 drills)

Spend 15 min working through muscle-up drills.

a) Box transition drills, 3 x 6-10 reps (

b) Banded ring muscle-up drills, 3 x 5-8 reps (

c) Jumping muscle-ups w/ negative 3 x 5 using false grip, (

Warm-up (No Measure)

Alternative options for skill development:

Accumulate 50 Hollow rocks

Accumulate 50 Back extensions

Accumulate 50 Banded Face pulls

Accumulate 3 min of Plank


Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Modify Muscle-ups to jumping transition into the rings+ dip, rep for rep (2 each round), or, 4 Jumping pull-ups and 2 Box or stationary dips each round.

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