CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m run

10 PVC pass throughs+toe touch

10 Windmills

15 Banded face pulls

10 Scapular Pull-ups

:30-45 sec Handstand hold

30 Lunge steps

15 Ring rows

Gymnastics

Perform a set of max strict pull-ups, Rest 2 min, complete 3 sets in total and record the largest set.

Scaling options:

a) Utilize bands to achieve 8-12, 6-10 and 4-8 reps respectively

b) Perform max ring rows at a moderately difficult angle. Once you cannot pull shoulders to rings (without using your hips to “kipp”!) your set is complete.

Strict Pull-ups

Max set pull-ups without a kip.

Metcon

2k Row (Time)

Max Effort 2k Row