Announcements

For those who pre-ordered (and paid) for jackets, they are in and can be picked up anytime- just notify a coach of the size you ordered. Long sleeve shirts should be in any day now, waiting to hear back on where they could be! Thanks =)

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

20 Jumping jacks

5 Burpees

5 Barbell RDL’s

10 Push-ups, slow descent and press up hard with a tight body each rep. Can be modified to a plank lower and push-up from the lower thigh.

Then;

Spiderman lunge stretch for :90 sec per leg

Chest stretch, :60 sec per arm on wall or floor

Posterior Chain floss, :90 sec per leg (refer to Mobility WOD running poster)

High posterior chain mobilization, 2 min/ leg

(https://youtu.be/Ol0r8lUqB-Q?t=4m25s)

Spend 5 min to warm-up Bench press

Metcon

Metcon (Time)

10 Rounds:

5 Bench press (225/135#)

50′ Box sled Push

10 Box jump overs (20″)

Rest 1 min

Record finish time, minus the 9 min of rest (total working time)

Push box just like a sled. Get your chest low and hips in line with shoulders. Take short and quick steps until the box has traveled 50′ then proceed to perform 10 box jump overs. Rest time begins when your feet hit the floor after the 10th box jump over.

30 min CAP