CFPC – CrossFit

 

Warm-up

Warm-up (No Measure)

500m Row

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10 PVC Pass throughs

10 PVC Windmills

Box edge shoulder stretch, :60 sec

3 Rounds:

10 Banded Face-pulls

10 Push-ups, full ROM, modify angle if necessary

6 Ring rows

3 Inch-worms, no push-up

10 Close grip kipp swings

Gymnastics

1) Complete 5 sets of 5 Weighted Dips, scale or modify as necessary. Rest 2 min btwn sets.

2) Complete 5 sets of 3 Weighted Pull-ups, scale or modify as necessary. Rest 2 min btwn sets.

1: Weighted Dips (5-5-5-5-5)

2: Weighted Pull-ups (3-3-3-3-3)