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

Gymnastics

Alternate movements until you have completed 5 sets in total.

a) Weighted pull-ups, 3 reps AHAP

-Scaling options: Strict pull-ups, Pull-up negatives (3-5 sec per rep), banded strict Pull-ups (3-5 reps/set)

b) Weighted ring dips, 3 reps AHAP

-Scaling options: Strict ring dips, weighted bar dips, Ring push-ups, strict bar dips, bar dip negatives

A: Weighted Pull-ups (5 x 3, AHAP)

B: Weighted Ring dips (5 x 3, AHAP)

Ring dips with additional weight

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

12 Dumbbell thrusters (35/25#)

9 Ring dips

6 Chest to bar