CFPC – CrossFit
Warm-up (No Measure)
Partner up row game:
6 sets each, take turns rowing and attemping to stop exactly at 100m. If you go over, do 10 burpees. If you both stay under, the one further from 100m performs a burpee for every meter short of 100.
Alternate movements for 5 sets each, 1 set every :90 seconds for 15 min:
a) 6 Weighted dips
b) 6 Single arm RDL’s per leg
Scale dips- perform 3 Ring or Stationary bar negatives- aiming for 5+ seconds per rep.
Single arm RDL
Begin with weight in one hand and standing tall. Slowly lower weight as low as possible while maintaining a tight midline, and extending the same leg behind you.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
21 Kettlebell swings
9 Slam balls