CFPC – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds:

Row 10 calories

10 Push-ups

:30-45 sec HS hold

10 Banded face pulls

:30 sec pull-up bar hang

Metcon

Metcon (6 Rounds for time)

Every 5 minutes for 30 min:

40m/30f Calorie Row

20 Handstand push-ups

Rest remaining time between rounds. Record each round working time.

Scale HSPU; 1) 1 abmat, 2) 5 Wallwalks, 3) Pike HSPU, 4) Push press

All scales top priority is range of motion.

Mobility

Warm-up (No Measure)

Roll quads and upper back (wrap arms around yourself!)

Box edge shoulder stretch

Pick 1-2 others