CrossFit 7.6.17

CFPC – CrossFit


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


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

B: DB Bench Press

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