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

Pistols

15 min Skill practice options:

a) Practice pistols, alternating legs in sets of 6-10

b) Pistol to band support, practice several reps per leg

c) Heel on plate, holding weight forward- perform pistol squats

e) Candlestick rolls to pistol stand

d) Slowly to box on one leg

Metcon

Metcon (Time)

21-15-9

Dumbbell thrusters

Box jump overs

200m Run to finish each round