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 (Time)

125 Double unders (2/1 Singles)

100 Calorie Row

75 Sit-ups

50 Pistols

40 Jumping pull-ups

30 Clean and jerk (95/65#)

Stagger a second group if class >6, second group begin 5 min later. Athletes that are faster jumpers should begin in the first group. Modify pistols to box edge 1 leg squats or use rings for support while performing a 1 legged squat.

Pistol options (rings not pole support):

https://youtu.be/NFulN-Hg_CY