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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
Metcon (No Measure)
5 Sets of:
3 Pull-up Negatives (3+ seconds/rep)
3 Dip negatives (3+ seconds/rep)
3 seconds is the minimum per rep, aim for as slow as possible. If you need bands to achieve at least 3 seconds, please use them. Dip negatives can also be modified to push-up negatives and pull-ups to ring row negatives.
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
50 Double unders
15 Deadlift (225/155#)
5 Muscle ups