Announcements

Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late!

CFPC – CrossFit

Warm-up

(No Measure)

Dumbbell waiters walk 100′ per arm

Bear crawl 100′

10 Wall therapy squats

Spiderman lunge down, Inch worm back

300m Row

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Handstand walk skill practice.

Intermediate practice handstand holds.

TIGHT CORE, STRAIGHT LEGS

Metcon

Metcon (Time)

5 rounds:

25 Kettlebell swings

50′ Handstand walk

150′ Walking lunge (knee to floor, no hand assistance. 3 Gym lengths, wall to wall.)

25 min CAP

Handstand walk scale:

a) Bear walk (shoulders over hands, hips high)

b) Kick to stand on wall, shift weight from one shoulder to the other, 15x per side

c) Kick to stand on wall, perform shoulder taps 12x per side

Cool Down

(No Measure)

ROMWOD Cool down

Hold each pose for 2 minutes.

2 sided poses =1 minute per side.

a) Lizard pose right and left

b) Pigeon pose right and left

c) Twisted Cross pose

d) Downward dog pose

e) Puppy dog pose