CFPC – CrossFit
Warm-up
Everything Warm-up (No Measure)
3 rounds of 10 reps of:
Spiderman Lunge (20 sec/side, 1 time)
Overhead Squat with PVC
Sit-ups
Back-extensions or Supermans
Pull-ups or Ring rows
Hand Release Push-ups
Metcon
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
Weightlifting
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