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

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

50′ DB walking lunges (50/35#)

15 Burpees

40 Double unders

Every 5’= 1 rep

Modify DU to 80 singles

Core Work

Metcon (No Measure)

15 min Core quality “AMRAP”

:60-90 sec Plank

30 Bicycles

15 Leg lowers

12 (6/arm) Straight arm DB sit-ups

Leg lowers; extend legs to the sky and slowly lower them to the floor. Keep the legs as straight as possible.

Straight arm DB sit-ups; lay on your back and hold DB straight up, perform sit-up while arm remains straight overhead