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

Weightlifting

Push Press (5 x 3, btwn 75-85%- 1 set/ 2 min)

Metcon

2016 Regionals Event 7 (Time)

21-15-9

Thrusters (95/65#)

3-2-1

Legless Rope climbs (15′)

Rx Time CAP= 6 min

Scale Rope climbs; a) w/ Legs, b) 21-15-9 Ring rows