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

Metcon

Metcon (Time)

30 Cal Row

60 Double unders

20 Strict Handstand Push-ups

60 Double unders

30 Cal Row

Skill

Metcon (No Measure)

3 rounds, for quality:

30 Sit-ups

10 OH Squats, close grip if possible

5 Good mornings