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)

15-12-9-6

Bench Press (3/4 BW)

Pull-ups (strict)

Rx+= BW bench press

Weight vest strict pull-ups (20/14#)