CFPC – CrossFit

Warm-up

12 min to complete:

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

15 min to complete:

Ring Dips

L1- (Feet assisted box dips): 5 x 5 close grip push-ups slow and controlled, then 3×8-12 Lying barbell tricep extensions

L2- (8 dips with feet on bench and 45/25# on thighs): 5 x 5-8 close grip push-ups slow and controlled, then 4 sets of :10-:20 sec static dip hold

L3- (3-5 Strict bar dips): 4 x 3-5 Strict stationary bar dips, then 2 ME sets of decline push-ups. Rest :90 sec.

L4- (5 strict ring dips): 3×5 Weighted stationary dips, :90 sec between sets, then practice kipping ring dip rechnique

L5- (8-10 strict ring dips, 15-20 kipping): 2×8-12 weighted kipping ring dips, rest :90 sec, then 2:30 min AMRAP elevated diamond push-ups

Metcon

Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Dumbbell burpee / hang squat clean / thrusters

Pull-ups

18 min CAP

The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.