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

Weightlifting

Thruster (12 min working to a heavy set of 3 (from rack))

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Modify pull-ups with ring rows or bands