CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 Close grip kipp swings

30-45 sec handstand hold

10 Banded face pulls

10 Squat jumps

1 min Row

Then;

2 min Goblet squat hold

1 min Band front rack stretch

Metcon

Metcon (AMRAP – Rounds)

EMOM;

For 5 minutes, perform:

5 Thrusters (95/65#)

5 Pull-ups

The next 5 min perform:

6 Thrusters

6 Pull-ups

The next 5 min perform:

7 Thrusters

7 Pull-ups

Rx+= C2B pull-ups

Score= total consecutive rounds complete within the minute (0-15)

If you fail to complete the reps within the minute, reduce weight/scale pull-ups as much as necessary and continue the remainder of the workout as an AMRAP.

Cool Down

Metcon (No Measure)

*Foam roll quads, IT bands, hamstrings and glutes

*Perform the banded lat stretch, front rack stretch and chest/pec stretch against the wall each for 1 min per side