CFPC – CrossFit

Warm-up

Seven Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

10 Push-ups

15 Squats

Gymnastics

(No Measure)

*WEEK 5 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

Accumulate 30 Banded face pulls

Accumulate 30 Hollow rocks

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

7 min EMOM- 4 Strict Pull-ups

Max set of kipping pull-ups

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: Pull-ups (Level 3- record largest set)

L4: Metcon (5 Rounds for reps)

Level 4- record all sets

Metcon

Metcon (Time)

5 Rounds for time:

15 Push-ups

12 Kettlebell Swings (70/44#)

9 Chin-ups