Announcements

We will not be holding Community workout this Saturday (5/16). Come join us at the Central CrossFit Regionals in Dallas 5/15-5/17, 9am-5pm.

CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

Back Squat (6 sets of 2 @80% 1RM, 1 set/ 2 min)

Metcon

Metcon (Time)

21-15-9

HSPU

Chest-to-bar

Burpees