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
Then;

Spend 12 min Practicing Muscle-up transitions from low rings.

Use band assistance if necessary.

Athletes may go from transition work to Ring kipp swing practice if coach checks off. Practice a large, fully open kipp and bringing hips to rings.

Metcon

Metcon (Time)

The Everything WOD

15 squat cleans (moderate)

30 toes-to-bars

30 box jumps (moderate)

15 muscle-ups

30 Dumbbell S2O (moderate)

30 double-unders (60 Singles)

15 thrusters (same as cleans)

30 pull-ups (jumping pull-ups)

30 burpees

300′ walking lunge w/ plate held OH

22 min CAP

SCALE Appropriately.

Muscle-ups- Use ring row+muscle up transitions