CFPC – CrossFit

Warm-up

Spiderman lunge :90 sec/side

Couch stretch :60 sec/leg

Childs pose, :60 sec

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
Discuss tactics for wallballs and linking larger sets.

Metcon

Metcon (Time)

800m Run

30 Pull-ups

40 Wallballs (20/14#)

800m Run

40 Wallballs (20/14#)

30 Pull-ups

800m Run