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

20 minutes to Re-test all 4 stations: 1) max set of strict pull-ups, 2) max pull-ups in 2 minutes (kipping), 3) max set strict ring dips, 4) max ring dips in 2 minutes (kipping)

If you can perform any reps at all, please perform and post results. If you cannot complete a test please perform scale option and record.

A1: Strict Pull-ups

Max set pull-ups without a kip.

A2: 2 min AMRAP Pull-ups (AMRAP – Reps)

Perform as many pull-ups as possible in 2 minutes, kipping or butterfly

B1: Strict Ring dips

Perform dips from extension to support and back to extension w/o kipp assistance.

B2: 2 min AMRAP Ring dips (AMRAP – Reps)

Perform as many reps a possible in 2 minutes with assistance from legs in a kipp

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target