Announcements

Orders for new jackets and pull-overs will be placed next Monday (Oct. 30th). If you would like to place an order you have several options for color of either design and will have the opportunity to select a size as well to guarantee yourself that option. Please place orders through the link that was sent to your email, through the post on our Facebook page, or send Reid an email to have the link re-sent to you: [email protected]. Thanks!!!

CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups
Our priorities for the METCON today are equally intensity and efficiency. Full ROM reps with intensity is a skill in itself, one that takes practice. Spend time today working on your movement “cycling” of these bodyweight movements. Rest as needed, but move with urgency.

Metcon

Metcon (Time)

3 rounds:

35 Push-ups

28 Box jumps (24/20″)

21 Pull-ups

400m Run