CFPC – CrossFit

Warm-up

Warm-up (No Measure)

9 min “AMRAP”

250m Row

10 Push-ups

15 Kettlebell swings

20 air squats

25 Double unders

Metcon

15 min EMOM:

a) 6 Shoulder press each arm

b) 6 Single arm RDL w/ Heavy KB/ arm

c) 6 Single arm DB Row each arm

A1: Single Arm Dumbell Press

A2: Single arm RDL

Begin with weight in one hand and standing tall. Slowly lower weight as low as possible while maintaining a tight midline, and extending the same leg behind you.

A3: Single arm DB row

Metcon

B: Metcon (AMRAP – Reps)

10 min AMRAP

3 HSPU

3 C2B

6 HSPU

6 C2B

9 HSPU

9 C2B

etc

Scale C2B to Pull-ups, or banded, or ring rows.

Scale HSPU with Band assisted hspu or box edge, or Strict press