CFPC – CrossFit

Warm-up

Seven Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

10 Push-ups

15 Squats

Weightlifting

Back Squat (6 sets of 4 @80% 1RM, 1 set/ 2 min)

Metcon

Metcon (3 Rounds for reps)

RX Metcon

3 Rounds, each for reps:

:45 sec max Handstand Push-ups

Rest :15 sec

:45 sec max Kettlebell swing (53/35#)

Rest :15 sec

:45 sec max Slam Balls (40/30#)

Rest :15 sec

:45 sec max Alternating Pistols

Rest :15 sec

:45 sec max Ring dips

Rest 1:15 btwn rounds

Score= total reps per round, each round scored separately
-OR-

Metcon (3 Rounds for reps)

Scaled Metcon

3 Rounds, each for reps:

:45 sec max Shoulder press (65/35#)

Rest :15 sec

:45 sec max Kettlebell swing (53/35#)

Rest :15 sec

:45 sec max Slam Balls (40/30#)

Rest :15 sec

:45 sec max Alt. Box Pistols

Rest :15 sec

:45 sec max Box dips

Rest 1:15 btwn rounds

Score= total reps per round, each round scored separately