CrossFit 12.9.15

CFPC – CrossFit


Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC


Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups


Metcon (5 Rounds for reps)

10 min EMOM

Even- :20 sec Row for AVG Watts

Odd- :30 sec max distance handstand walk, or, Bear walk (straight legs, stacked torso)

Score= record all 5 rounds of rowing, and total distance walked on hands

Metcon (Distance)

Total distance of all 5 handstand walks


10 min EMOM

Even- 8-10 Shoulder press, seated

Odd- :30 sec L-sit hang from pull-up bar, or, knees tucked hang, or 10 V-ups on ground

Adjust weight to fit into 8-10 rep range, challenge yourself!

Seated Strict Press (unsupported) (Perform with barbell )

sit on a bench without back support


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