CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

Metcon (AMRAP – Rounds)

30 min EMOM

10 Rounds:

a) 12 Toes to bar

b) 10 Burpees

c) 8 Back rack step-ups (115/75#, 20″)

Modify as needed to complete each segment within their respective minutes. Modify weight/movement and/or reps. Record total rounds completed within time frame.