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

Gymnastics

3 Rounds:

Max set of Ring Dips

Rest 1 min

Max set of Pull-ups

Rest 1 min

Dips scale-> Blue or red band dips -> Stationary bar dips + bands

Pull-ups scale-> Strict banded up to Green+Blue -> Ring rows at a moderate difficulty angle (goal 10+ reps)

Ring Dips

Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Bench press

15 SDHP (barbell)

20 Box jumps