CFPC – CrossFit
Warm-up
Warm-up (No Measure)
25 Jumping jacks
5 Inch worms with 3 push-ups
25 High knees
25 Butt kicks
10 Ring rows
5 Slow toe touches and holds
25 High kicks
10 PVC Pass through
10 PVC Press and reach back
10 PVC Overhead squat
Weightlifting
10 min EMOM, alternate movements.
a) Shoulder press- 3 reps
b) Pull-ups- 3 reps
A: Shoulder Press (5 sets of 3, build up to a heavy 3)
B: Weighted Pull-ups (5 sets of 3, weighted if possible)
1) Weighted, or 2) Strict, or 3) Strict banded
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups