Announcements

Our 12 Days of Christmas WOD and White Elephant gift exchange will be on Dec 19th! Workout at 5:30pm, gift exchange, food and drink to follow. (Workout for all classes that day will be 12 Days of Christmas, you are welcome to attend the gift exchange only beginning at 6:30pm)

Donation boxes are out! Please bring any winter clothes, new toys, and/or journals to one of our 3 causes this season and bless those who would otherwise be without this Christmas season. Thank you!

CFPC – CrossFit

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

50 Calorie Row

40 Burpees

30 Toes to bar

20 DB Split jerk (55/35#)

Skill

Spend 10 minutes practicing handstand holding:

L1- Knees on a box, hands on the floor and head between the shoulders

L2- Wall walk or kick into handstand against the wall

L3- Hold a headstand on the open floor

L4- Kick into freestanding handstand with bands a few inches away on the rig as a “spotter”

L5- Freestand hold w/o moving hands

In all cases, 1) focus on controlling your midline and maintaining spinal integrity, 2) practice making necessary adjustments through the fingers and palm to keep yourself upright, 3) get yourself as vertical as possible with a neutral head and head through the shoulders (fully aligned body)

Handstand Hold (Record longest handstand hold in seconds)

Hold a handstand (Rx=freestanding)

for as long as possible