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

Gymnastics

(No Measure)

Pull-up Progression work

15 minutes to complete:

Level 1-

6 min EMOM, 2 5-second negatives

Use a band to slow descent if necessary.

Then; accumulate 30 Ring rows and 30 Banded face pulls

Level 2-

6 min EMOM, 2 5-second negatives

Use a band to slow descent if necessary.

(begin with a pull-up)

Then; accumulate 30 Ring rows and 30 Banded face pulls

Level 3-

6 min EMOM, 3-5 Strict Pull-ups

Accumulate 30 Hollow Rocks

Accumulate 30 banded face pulls

Level 4-

6 min EMOM, 3 Weighted Pull-ups

Accumulate 2:00 L-hang from pull-up bar

Accumulate 30 Dumbbell bent over flys

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups