CFPC – CrossFit

Warm-up

Warm-up (No Measure)

5 min Row, 70->85%

2 min Box edge shoulder stretch

2 min Couch stretch/leg

3 Rounds:

3 Knee tucks on the rope (reach high and grab rope, hold securely and pull knees up to chest)

5 Russian baby-makers

7 Pike Push-ups

12 Rear lunge steps

Metcon

Metcon (Time)

800m Run

5 Rope climbs

20 Pistols

25 Handstand Push-ups

30 Burpees

Rest 5 minutes

Metcon (Time)

30 Burpees

25 Handstand push-ups

20 Pistols

5 Rope climbs

800m Run
Rope climb- scale to Ring rows, 30 total

Pistols- scale with band-seat assistance or with heel on plate and holding weight in front

HSPU- Scale with FULL Pike push-ups