CFPC – CrossFit

Warm-up

Warm-up (No Measure)

25 Jumping jacks

5 Inch worms with 3 push-ups

25 High knees

25 Butt kicks

10 Ring rows

5 Slow toe touches and holds

25 High kicks

10 PVC Pass through

10 PVC Press and reach back

10 PVC Overhead squat

Weightlifting

10 min EMOM, alternate movements.

a) Shoulder press- 3 reps

b) Pull-ups- 3 reps

A: Shoulder Press (5 sets of 3, build up to a heavy 3)

B: Weighted Pull-ups (5 sets of 3, weighted if possible)

1) Weighted, or 2) Strict, or 3) Strict banded

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups