Announcements

This weeks schedule: No classes held on Thursday (Thanksgiving Day), no Fundamentals on Friday at 10:30am. All other day/times will remain unchanged. Enjoy the holiday! Easy on the pie ; )

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

1:00 min Row

20 Lunge steps

12 Bird dogs

12 Goblet squats

5 Russian baby-makers

1 min/leg Banded lunge stretch

1 min/leg Pigeon stretch

:45 sec/arm Banded shoulder stretch

:30 sec/arm/angle (front and side) Wrist stretch w/ band distraction

Weightlifting

A: Front Squat (6 sets of 2, 1 every 2 min. Work w/ 80%+)

B: Back Squat (4 sets of 8, 1 every 3 min. Work w/ 70%+)