CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups
Spend 3 min practicing double unders

Discuss dip execution and proper muscle recruitment. Walk through modifications and decide on proper choices for each athlete.

Metcon

Metcon (Time)

7 rounds:

28 Double unders

8 Strict ring dips

8 Step-ups (155/105#, 20″)

Modify ring dips with stationary bars, +bands, box dips or a challenging push-up variation