CFPC – CrossFit

Warm-up

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

Weightlifting

Overhead Squat (8 x 1, every :90 sec)

Metcon

Metcon (Time)

1000m Row

20 Overhead squats (70% 1RM)

OHS taken from the floor.