CFPC – CrossFit

Warm-up

Cover workout mechanics and briefly discuss movements

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 possible scaling for gymnastics movements:

Ring dips>Stationary dips> HR pushups

HSPU> Full ROM Pike PU> DB shoulder press (aim for ~1/3 BW between the 2 DBs)

Metcon

Metcon (AMRAP – Reps)

4 rounds:

3 min AMRAP

25/20 Calorie Row

15 Ring dips

Max reps Handstand push-ups

Rest :90 seconds

Record total accumulated HSPU reps

Rx+ = Deficit (4/2″)