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

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Skill

Spend 12 min developing technique and/or working to a 1 Rep max

Beginner- Abmat technique

Intermediate- Kettlebell

Advanced- Barbell, weighted

Turkish Get Up

Metcon

Metcon (4 Rounds for time)

4 Rounds, each for time:

15 Push press (moderate)

Plate traverse (25′)

100m Sled push Sprint

*partner and alternate rounds, 4 each, or rest 1:1