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

(No Measure)

*WEEK 4 of 6*

15 min to complete work at your skill level:

Level 1- “Unable to perform 1 unassisted Pull-up”

Complete: 3×8-12 Banded Pull-ups, reduce assistance if 12 reps completed

Accumulate 30 Ring rows

Accumulate 30 banded Face pulls

Level 2- “1 Strict Pull-up on command

7 min EMOM- max set strict Pull-ups

30 Hollow rocks

Level 3- “5 strict Pull-ups on command”

7 min EMOM- 4 Strict Pull-ups

24 Kipping Pull-ups for time

Level 4- “8 Strict Pull-ups/15-20 Kipping”

5 min EMOM- :20 sec unbroken kipping pull-ups (aim for 18-22 reps/set)

30 Hollow rocks

L2: Strict Pull-ups (Level 2: Record largest set)

Max set pull-ups without a kip.

L3: Metcon (Time)

Time to complete 24 kipping pull-ups

L4: Metcon (5 Rounds for reps)

Record total Pull-up reps each set

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scaled:

14 Pull-ups

50 Wallballs (14/10#, or lighter)

200 Singles