CFPC – CrossFit

Warm-up

(No Measure)

10 Burpees

10 Wall therapy squats

15 Light American swings

15 Kipp swings, narrow grip

15 Slow Cat/Cows

20 Hollow rocks

100′ Waiters carry per arm

Gymnastics

15 min Handstand Progression work

Level 1- Assisted handstand against wall, or, bands+weighted overhead hold

-1 set every :90 sec for 15 min, :20 sec hold

Level 2- Handstand on the wall, nose to wall

-1 set every :90 sec for 15 min, :20 sec hold

Level 3- Handstand against a band stretched across rack. Attempt to rely less and less on the band’s assistance.

-6 sets of max hold attempts. Rest 1:00+ between attempts.

Level 4- Free standing handstand hold

Begin with a spotter if necessary. Make 5 attempts at a max hold, then accumulate as much time in a handstand as possible in 3 minutes.

Handstand Hold (Record longest set and level completed in seconds)

Hold a handstand (Rx=freestanding)

for as long as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8 Handstand Push-ups

16 Box jumps

32 Double unders (or attempts)
HSPU scale- box edge HSPU, or strict press. No more than 1 abmat on top of a 25# plate for scaling HSPU. Kipping is allowed.