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
Discuss and demo Pistol modifications

1) Raise you heel and/or hold plate to keep your weight forward

2) Single leg squats off box edge

3) Reverse lunge steps

4) Squat using band for support or hold on to ring

Metcon

Metcon (Time)

80 Pull-ups

60 Pistols

40 Cal Row

20 S2O 1-arm DB (70/50#)
Modify pull-ups to jumping or ring rows