CrossFit 10.13.16

CFPC – CrossFit


Warm-up (No Measure)

Discuss METCON


3 rounds:

15 Calorie Row

15 Squat jumps

10 Band pull-aparts


Spiderman lunge stretch, :90 sec per side

Box edge shoulder stretch, 1 minute


5 Inch worms, 3 push-ups each

10 Russian babymakers

10 PVC Pass throughs

5 PVC windmills each

Discuss SDHP; reaching extension of the hips with heels on the ground before the arms pull, return the bar to the hips on the way back to the floor

Load bars and practice weighted SDHP and wallballs

Reminder- no dropping weights lighter than the barbell (i.e.- only 10# or 15# loaded on each side)


Metcon (AMRAP – Rounds)

20 min EMOM

Even: 9 SDHP+9 box jumps

Odd: 18 Wallballs

Scale to complete all rounds. If you fail to complete a round then take a minute off and continue and/or reduce weight.

Score total rounds where all reps were completed within the minute.

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