CrossFit 5.3.16

CFPC – CrossFit


Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC


Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups


Metcon (Time)

6 Rounds:

15 Kettlebell swings

15 Sit-ups

15 Push-ups

Metcon (No Measure)

Not for time:

3 rounds:

20 Floor Windsheild wipers (w/ barbell)

10 Weighted Goodmornings

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