CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10 KB SDHP

3-5 Pull-Ups w/ a :02 sec hold at the top (use bands if necessary, and/or complete negatives rather than holds)

Metcon

Metcon (Time)

21-18-15-12

Chest-to-bar Pull-ups

Sumo Deadlift High-pull (115/75#)

*14 min CAP*
C2B Scale-

1) Pull-ups

2) Banded Pull-ups

3) Ring rows

SDHP Scale weight

Metcon (No Measure)

3 Rounds NFT:

10 Good mornings (bar)

15 V-ups

:45 sec Side plank (each side)