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

5 sets each of:

a) 8 Single arm DB press / arm

b) 8 DB Bent over Row / arm (bent over a bench)

Rest :30 sec between movements and 1 min between rounds

Single Arm Dumbell Press

Single arm DB row

Metcon

Metcon (Time)

100 Double unders

30 Power snatch (115/75#)

100 Double unders

Scale DU x 2 singles