CFPC – CrossFit

Warm-up

Metcon

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

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaling pull-ups can be modified to ring rows or jumping pull-ups.

Scale push-ups to box edge or bar on squat rack; either way full range of motion is #1 goal.

Air squat to medball if depth is questionable, but please resist bouncing off of it- use as a target for depth only.