CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

40 Singles

8 Ring Rows

8 Close grip kipp swing

6 Box dips

:45 sec Handstand hold (core stability)

Metcon

Metcon (Time)

4 rounds:

3 Muscle-ups

18 Kettlebell swings (53/35#)

54 Double unders

Alternative to Muscle-ups; jumping bar muscle-up or low ring transitions/turnovers. Modifications of Chest to bar+Dips could also be used.