CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds, or 15 min:

10 Barbell Shoulder press

15 Push ups

10-15 V-ups

10 Barbell or banded Good mornings

15 Banded face pulls

30 Double unders/Attempts

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HSPU, Toes to bar, and/or pull-up skill work for 12 min

Practice: muscle-activation (in warm-up portion also), positioning, kipping and scale options

Metcon

Metcon (AMRAP – Reps)

9 min AMRAP (ladder)

3-6-9-12-15-18-21 etc

Toes to bar

Handstand Push-ups

Rest 5 min

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

12 Kettlebell swings

36 Double unders

Rest 3 min

Metcon (AMRAP – Reps)

3 min AMRAP

Chest to bar/Strict Pull-ups/Banded Pull-ups