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)