Announcements

Orders for new jackets and pull-overs will be placed next Monday (Oct. 30th). If you would like to place an order you have several options for color of either design and will have the opportunity to select a size as well to guarantee yourself that option. Please place orders through the link that was sent to your email, through the post on our Facebook page, or send Reid an email to have the link re-sent to you: [email protected]. Thanks!!!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Foam roll prior to class. Focus Lats, Glutes and Quads.

3 Rounds:

10 PVC Pass throughs

50′ DB waiters walk per arm

:30-45 sec Handstand hold

10 Burpees

8 Barbell overhead squats

Mobilize for OHS with:

Banded shoulder bully, :45 sec/arm

Front rack stretch (above head), :45 sec/arm

PVC front rack stretch, :30 sec/arm

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min Ladder (+3 OHS & Burpees)

9 Overhead Squats (95/65#)

15 Sit-ups

9 Burpees over bar

Round 2: 12, 15, 12

Round 3: 15, 15, 15

Round 4: 18, 15, 18

etc