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
Discuss Ring muscle up transition drill/Modification

Practice and practice

Warm-up Squat clean (modiffy to power clean w/continued squat

Metcon

Lynchpin Test 2 (Time)

3 Rounds:

5 Ring Muscle-ups

10 Squat clean (135/95#)

20 Box jumps (24/20″)

15 min CAP

Modify muscle-ups to Low Ring transitions or Chest to bar/jumping chest to bar + Ring dips/push-ups