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CFPC – CrossFit

Warm-up

Seven Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

10 Push-ups

15 Squats

Gymnastics

(No Measure)

*WEEK 3 of 6*

15 min to complete work at your skill level:

Level 1- “Unable to perform 1 unassisted Pull-up”

Complete: 3×8-12 Banded Pull-ups, reduce assistance if 12 reps completed

Accumulate 25 Ring rows

Accumulate 30 banded Face pulls

Level 2- “1 Strict Pull-up on command”

6 min EMOM- max set strict Pull-ups

30 Hollow rocks

Level 3- “5 strict Pull-ups on command”

6 min EMOM- 4 Strict Pull-ups

24 Kipping Pull-ups for time

Level 4- “8 Strict Pull-ups/15-20 Kipping”

5 min EMOM- :20 sec unbroken kipping pull-ups (aim for 18-22 reps/set)

30 Hollow rocks

L2: Strict Pull-ups (Record largest set only)

Max set pull-ups without a kip.

L3: Metcon (Time)

Record time for 24 kipping pull-ups

L4: Pull-ups (Record reps for each set)

Metcon

Metcon (Time)

5 Rounds:

20 Wallballs (20/14#, 10’/9′)

15 Toes to bar

10 Burpees

22 min CAP

*Scale T2B by laying on back with arms overhead, holding rig upright beam and performing “Toes to bar” on the floor. Very similar to V-ups.