CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, or 15 min (whichever comes first):

8 PVC Pass through+toe touches

8 Barbell Good mornings

20 Jumping jacks

10 Bird dogs, 5 per side (on all fours, extend one leg and one arm of opposite sides of the body and hold for 2 counts)

:30-45 sec handstand hold *Challenge; nose and toes to the wall

:30-45 sec hang from the bar

10 Ring rows

Then;

Chest stretch, face down on floor- :45 sec per side

Metcon

Metcon (3 Rounds for time)

500m Row @80%

2 min Rest

500m Row @85%

2 min Rest

500m Row @90%

Record each round time here, then your fastest split under “Max effort 500m Row” for a baseline score

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Rounds and Reps)

Rest/prepare for this metcon following your 3 rowing intervals, then perform;

12 min AMRAP:

32 Double unders (2/1 singles)

16 Deadlift (155/95#)

8 Shoulder to overhead