CFPC – CrossFit

Warm-up

Discuss workout and modification for full range push ups and scaling DU 2/1 for singles

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
Spend a few minutes gathering equipment and setting up stations

Metcon

Metcon (Time)

30 Burpees

40 Kettlebell swings (53/35#)

50 Push-ups

60 Sit-ups

70 Double unders

800m Run