CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

Metcon (Time)

6 Rounds:

15 Kettlebell swings

15 Sit-ups

15 Push-ups

Metcon (No Measure)

Not for time:

3 rounds:

20 Floor Windsheild wipers (w/ barbell)

10 Weighted Goodmornings