CFPC – CrossFit
Warm-up
Everything Warm-up (No Measure)
3 rounds of 10 reps of:
Russian baby-makers (5 per round)
Overhead Squat with PVC
Sit-ups or GHD Sit-ups
Back-extensions or Supermans
Pull-ups or Ring rows
Hand Release Push-ups
Weightlifting
Alternate sets between Pull-ups and DB Bench press. Rest 1 minute between movements. Perform 5-7 Bench press per set.
A: Weighted Pull-ups
1) Weighted pull-ups on rings
2) 5-7 Stict Pull-ups on rings
3) 5-7 Modified pull-ups on rig