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

Lift/Squat/Jump (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Broad Jumps

Leg swings (10 each direction)

Accumulate 40 heavy Russian Swings

20 Sit-ups

TEST

Reverse Slam ball toss (Distance)

Max distance reverse slam ball throw

*Stand heels on the line, scoop ball with both hands and throw as far as possible backwards by dynamically opening the hips and driving your heels through the floor. You are allowed to jump backwards.

Men’s Rx- 40#

Women’s Rx- 30#

Metcon

Metcon (Weight)

16 min EMOM

a) 4 Back squat @70% 1RM

b) 40 Double unders or 60 Singles

*Record weight used on squats