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

Weighted Pull-ups (5-4-3-5-4-3)

Rest 1 min btwn sets

5 reps@”60%”

4 reps@”70%”

3 reps@”80%”

5 reps@”70%”

4 reps@”80%”

3 reps AHAP

Work up in weight by feel, complete second set of 5 at first set of 4 weight and second set of 4 at first set of 3 weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 Turkish Get-up (70/53#)

5 Strict Pull-ups

7 Burpees

9 Kb Swing (70/53#)