CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1 min Row

7 Burpees

12 Lunge steps

7 Ring rows

__________________

10 Close grip kipp swings

20 Air squats

3 Wall walks

4 min EMOM

Shuttle run in the courtyard, max distance in :40 sec, rest :20

Prepare for WOD

Metcon

Whiteboard workout!

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
Complete as many rounds as possible consecutively. When you fail to complete the round within the minute that is your final score. You may continue the remainder of the workout completing as many rounds EMOM as possible, taking a minute off as needed.

Perform Ring rows or banded pull-ups, push-ups from box edge or bar across rack and squats can be performed with a ball for a depth guide but no sitting or bouncing off. Do not use hands on the legs for assistance in squats.