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
Spend 5 min Warming up push press, bar will be taken from the floor.

Stagger start if needed for 2 groups, second group begin 4 min later

Metcon

Metcon (3 Rounds for time)

3 rounds, each for time:

500m Row

9 Push press (175/115#)

15 Chest to bar

21 Burpees

Rest 3 min