Announcements

April Events:
WE WILL NOT BE AT CFPC THIS SATURDAY

4/29- Community WOD @ The Trailhead. Join us at the Trailhead on the Trinity River for an outdoor Community workout *******9:00am START TIME*******

CFPC – CrossFit

Warm-up

-Discuss METCON

-Demo movements and Discuss scaling options

Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps
Spend 3 min working on Double unders

5 min to set-up and prepare before the workout.

Metcon

Metcon (4 Rounds for reps)

TABATA

1) Reverse Lunge steps w/ medball bear hug (20/14#)

2) Medball sit-ups (20/14#)

3) Russian Kettlebell swings (70/44#)

4) Double unders

Complete an entire TABATA before proceeding to the next movement. Score total reps for each movement separately.