Announcements

“Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “[email protected]” by Friday evening!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

2 min Couch stretch per leg

:90 sec Pigeon per side

2 Rounds:

20 Jumping jacks (straight arms)

15 Lunge steps

10 Jump squats

5 Russian baby-makers

Metcon

Metcon (AMRAP – Rounds)

30 min EMOM

a) Agility Ladder

-2 feet per hole

-Zig-zag

-2 feet per hole lateral, both directions

b) Rebounding

3x through- Rebound box jump, rebound broad jump, forward roll

c) Zig-zag cones

2x through

d) Square cone drill

– 4x around, facing the same direction at all times

e) Rest 1:00

Metcon (Weight)

600m Farmers Carry- Dumbbell or KB

70/53# = Rx, 88/70# Rx+