CrossFit 9.7.17

CFPC – CrossFit


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


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 (Time)

30 Bench press (225/115#)

1500m Row

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