CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Skill

Turkish Get Up (Complete 20 reps w/ various weights & implements)

Progress in weight and split reps btwn right and left arms. Practice with kb, dumbbell and barbell implements.

18 min to complete.

Metcon

Metcon (Time)

30 Bench press (225/115#)

1500m Row