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CrossFit 10.12.16


CrossFit 10.12.16

CFPC – CrossFit


Warm-up (No Measure)

Discuss METCON

(score= reps achieved each round)

3 Rounds:

10 Ring rows

10 Push-ups, controlled

10 Banded Face-pull

10 PVC overhead squats

Load bench press, work up to METCON weight.

Perform 3 x 5 of Pull-ups and Bench press @ workout weight with 1 min rest between


The goal is to achieve 6+ reps per round on either movement. Scale bench press weight and utilize bands, or scale to ring rows, to achieve this.

Bench press- bar touches chest and press to elbow lockout.

Pull-ups can be kipping, chin must pass the plane of the bar and full extension of elbows must be reached at the bottom of each rep.

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Rest UP TO 1 min between movements and 3 minutes between rounds.

Warm-up (No Measure)

Cool Down

Chest stretch, 1 min per arm

Banded shoulder stretches 1 min+ per stretch