CrossFit 3.21.17

CFPC – CrossFit


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 (AMRAP – Rounds and Reps)

14 min AMRAP

200m Run

15 Bench Press (135/75#)

1 Legless rope climb

Scale= Use legs on rope, 2 Pull to stand, or perform 10 Ring rows per round

Reduce bench press weight to allow for completion in 1-2 sets each round.


Spend 5 min practicing Double unders

Double-Unders (Record largest completed set)

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