CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

Metcon (Time)

2 Rounds for time of:

25 Burpees

3 Rope Climbs, 15ft

Rx+= exchange burpees for 30/20 cal Assault bike

Scale rope climbs with 15 Challenging ring rows each round

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 minutes of:

50 Double-unders

5 Clean & Jerks (135/95#)

Rest 5 minutes

Metcon (Time)

3 Rounds for time of:

50 Abmat Sit-ups

50′ Front Rack Lunge (155/105#)

50′ Handstand Walk

Scale handstand walk with 3 wall walks, or Bear walk