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)

DOWN and BACK

1) High knees

2) Butt kickers

3) High kicks

4) Karaoke

Pigeon hold on box, 1 min per side

Ankle stretch on box (forward, knee over toes)

Barbell press and back x5

Barbell BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

3 Power Snatch @70%

6 Burpee Box jump overs
Rest 5 min

Metcon (AMRAP – Rounds)

EMOM Ladder

3 Burpees

3 Pull-ups

+1 Pull-up each minute

3&4, 3&5, 3&6, 3&7 etc