CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Squat jumps

:30-45 sec handstand hold

12 HR Push-ups

12 Lunge steps

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10 Leg swings/direction

10 PVC pass throughs

10 Barbell RDLs

Box edge lat stretch 1 min

Banded archer stretch :45 sec/side

Front rack stretch :45 sec/side

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

9 Burpee box jumps (24/20″)

6 Overhead squats (135/95#)

Gymnastics

Metcon (No Measure)

Accumulate 30 Ring Dips

Accumulate 30 Ring Rows

Make them challenging. Perform strict dips, slow if needed. Ring rows can be done with heels on a box. Scale dips with slow push-ups or ring push-ups. Sets should be completed between 5-8 reps at a time.