CFPC – CrossFit

Warm-up

(No Measure)

Clock: 0:00-15:00

3 rounds:

3 Inch-worms w/ 3 push-ups

7 Wall therapy squats (SLOW)

9 Over and back presses w/ empty bar

11 Jump squats

*Over and back presses- Begin with bar on shoulders (front rack) press overhead straight to the back rack, and return to the front rack. Does not require full lockout at top, only clearing the head over and back.

Skill

Clock: 15:00-30:00

(No Measure)

Level 1-

Every 2 minutes for 6 min (3 sets)

3 Wall walks-> goal- nose to wall

L2: Metcon (3 Rounds for time)

Level 2-

Nose to wall handstand hold for time

3 sets, rest :90 sec between sets
Level 3-

Every 2 minutes for 6 min (3 sets)

Max set of Kipping HSPU- no more than 3 sec pause at any point

L3: Handstand Push-ups (Level 3- Record all 3 sets)

Level 4-

Every 2 minutes for 6 min (3 sets)

Max set of Strict HSPU- no more than 3 sec pause at any point

L4: Strict Handstand Push-ups (Level 4- Record all 3 sets)

Handstand push-ups against a wall with no kipping assistance

Metcon

30:00-35:00: Warm-up bench, set-up equipment

35:00-53:00: METCON

Post- cool down

Metcon (6 Rounds for reps)

6 Rounds:

:30 sec Bench Press (155/95#)

Rest :30 sec

:30 sec Max calorie row

Rest :90 sec

*Goal for bench press is 8-15 reps per round

*Record total (reps+calories) for each round separately