Announcements

Please RSVP for our 2nd Anniversary Party by the 10th to “[email protected]” w/ number planning to attend and bowl! We will be providing the lanes and pizza!

CFPC – CrossFit

Warm-up

PVC Stretches (No Measure)

10 each:

1) Pass-throughs+toe touch

2) Windmill- right and left

3) Torso twist

4) Snatch grip push press

5) Overhead squat

Metcon

Metcon (4 Rounds for reps)

TABATA

Box jumps, then;

Hand release Push-ups, then;

V-ups, then;

Dumbbell weighted lunge steps

Perform a complete TABATA before progressing to the next movement.

Score= Total reps in each TABATA (4 separate scores)

Rest 4 minutes

Metcon (Time)

3 rounds:

800m Run

Rest 3 min btwn rounds

Score each round, and also fastest 800m run.

800m Run (Time)

Max Effort 800m Run