CFPC – CrossFit
Warm-up
(No Measure)
2 Rounds:
200m Row
10 Push-ups
10 Sit-ups
10 Leg swings (frwd/back, left/right)
10 Empty bar push press
5 Empty bar shoulder press
Skill
A: Handstand Walk (Spend 10 min to find max distance attempt)
-OR-
B: Metcon (AMRAP – Rounds)
Every 2 min for 10 min (5 sets):
3 Wall walk +
8 Hands onto plates
*Wall walk; then in the handstand position, raise hands one at a time laterally onto a plate, then back to the floor. Alternate hands and complete 4 per side.
Metcon
Metcon (Time)
For time, 12 min cap:
10-8-6-4-2-4-6-8-10
Push Press (95/65#)
Chest to bar