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
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
Scaling pull-ups can be modified to ring rows or jumping pull-ups.
Scale push-ups to box edge or bar on squat rack; either way full range of motion is #1 goal.
Air squat to medball if depth is questionable, but please resist bouncing off of it- use as a target for depth only.