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

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

3 min AMRAP-

10 HR Push-ups

15 Sit-ups

20 Double unders

Rest 1 minute

Pick up where you left off after the rest minute.

Score= Total rounds and reps completed in the entire 15 minutes.