CFPC – CrossFit
Warm-up (No Measure)
“Hungry Hungry Hippos”
Two teams with 10-15 Medballs between them in the center of the gym send 1 person at a time to the center, perform 5 burpees and grab a ball to bring back. Once all the balls are taken the team with the higher pound total wins! Best of 3.
2 min/arm Banded front rack mobility
10 Russian baby-makers
20 Tempo Wallballs
PVC Front rack mobility
1 set every 2 min:
Front Squat (5 x 2, 53X1 Tempo)
5 sec down, 3 sec pause, up, repeat.
100′ Single DB OH walking lunge
20 DB Burpee deadlift
Can switch hands at any time during 100′ lunge but you must come to a stop to switch.
Optional increased difficulty- 25 GHD Sit-ups per round rather than abmat sit-ups. (only for those with extensive GHD experience!!!)