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)

5 rounds for time:

12 Pull-ups

24 Wallballs (20/14#)

Core Work

Metcon (No Measure)

3 Rounds:

1:00-1:30 Plank hold (add weight if needed)

10 DB Side bends/side

1:00-1:30 6″ Hold (on your back, straight legs 6″ off the floor)

12 DB weighted sit-ups (DB laid horizontal across the chest)