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

Gymnastics

Strict Pull-ups

Complete 50% of your max set every 2 minutes for a total of 4 sets.

Rest 1 min then complete a “burnout” set to finish.

Metcon (No Measure)

Scaled options:

Perform the same rep scheme with band assistance and a slow tempo

-or-

Complete 3 Negatives for as long as possible every other minute for a total of 5 sets.

Strict Pull-ups (Record your largest set of any of the 5.)

Max set pull-ups without a kip.

Metcon

Metcon (Time)

500m Row

12 DB Burpee box step-overs

15 Overhead Squats @40%

18 Pull-ups

21 Power Snatch

18 Pull-ups

15 Overhead Squats

12 DB Burpee box step-overs

500m Row