CFPC – CrossFit
Everything Warm-up (No Measure)
3 rounds of 10 reps of:
Spiderman Lunge (20 sec/side, 1 time)
Overhead Squat with PVC
Back-extensions or Supermans
Pull-ups or Ring rows
Hand Release Push-ups
20 minutes to Re-test all 4 stations: 1) max set of strict pull-ups, 2) max pull-ups in 2 minutes (kipping), 3) max set strict ring dips, 4) max ring dips in 2 minutes (kipping)
If you can perform any reps at all, please perform and post results. If you cannot complete a test please perform scale option and record.
A1: Strict Pull-ups
Max set pull-ups without a kip.
A2: 2 min AMRAP Pull-ups (AMRAP – Reps)
Perform as many pull-ups as possible in 2 minutes, kipping or butterfly
B1: Strict Ring dips
Perform dips from extension to support and back to extension w/o kipp assistance.
B2: 2 min AMRAP Ring dips (AMRAP – Reps)
Perform as many reps a possible in 2 minutes with assistance from legs in a kipp
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target