CFPC – CrossFit
Warm-up
Warm-up (No Measure)
5 min Row, 70->85%
2 min Box edge shoulder stretch
2 min Couch stretch/leg
3 Rounds:
3 Knee tucks on the rope (reach high and grab rope, hold securely and pull knees up to chest)
5 Russian baby-makers
7 Pike Push-ups
12 Rear lunge steps
Metcon
Metcon (Time)
800m Run
5 Rope climbs
20 Pistols
25 Handstand Push-ups
30 Burpees
Rest 5 minutes
Metcon (Time)
30 Burpees
25 Handstand push-ups
20 Pistols
5 Rope climbs
800m Run
Rope climb- scale to Ring rows, 30 total
Pistols- scale with band-seat assistance or with heel on plate and holding weight in front
HSPU- Scale with FULL Pike push-ups