CFPC – CrossFit
Warm-up
(No Measure)
2 Rounds:
5 PVC Pass through+toe touch
10 Rear lunges, alternating
10 Ring Rows
15 Push-ups
20 Calorie row
25 Air squats
Gymnastics
Spend 20 min working on Muscle-ups:
a) Ring rows+Assisted dips and transitions
b) Assisted transitions+Ring dips
c) Kipp swing practice+Peek-throughs
and Jumping muscle-ups
d) Muscle-ups, practice linking multiples
Muscle-ups (Record largest set if applicable)
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
60 Double unders
20 Pistols, alternating
20 Pull-ups
*Scale Pull-ups with bands, strict
*Scale pistols with ring assistance or band across the squat rack to assist out of squat. Also holding a small weight.