Announcements

Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late!

CFPC – CrossFit

Warm-up

(No Measure)

100′ Waiter walk with KB and external rotation

:30 sec Spiderman Lunge, 2x per side

:45 sec Handstand hold, narrow stance

10 Close grip kipp swings

10 PVC Pass through+ toe touch

10 PVC Overhead squat

Weightlifting

5 sets, 1 every 2 minutes:

5 Overhead squats, AHAP FULL Depth

If depth is a problem due to ankle mobility, stand with heels on 5# plates

Overhead Squat (5-5-5-5-5)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats