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)

Perform both in either order:

a) Row 4 minutes @2k pace

b) Banded hamstring stretch (bend over w/ band distraction, bend and flex) :90 sec per leg

Then;

Spiderman lunge & hold :90 sec/leg

15 Squat jumps

15 Close grip kipp swings

:30-45 sec handstand hold

Discuss and demonstrate Knee to elbow criteria for Rx. Scale to kipping knee raises.

Begin WOD, 35 min CAP

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Women’s Rx:

20″ box

26# KB

35# barbell

14# ball to 9′ target

Modify back extension to supermans and Double under w/ 2/1 singles