CFPC – CrossFit

Warm-up

Seven Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

10 Push-ups

15 Squats
Discuss HSPU points of performance, maintaining tight, hollow body and the kipp.

* DB shoulder press mechanics mimic HSPU P.O.P.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

30 Sit-ups

300m Row (15m= 1 rep)

15 Handstand push-ups

*Modify HSPU to seated DB press or box edge HSPU