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

Lift/Squat/Jump (No Measure)

A) High knees 2x

B) Butt kicks 2x

A) Spiderman Lunge

B) Broad Jumps

Leg swings (10 each direction)

Accumulate 40 heavy Russian Swings

20 Sit-ups

Weightlifting

Back Squat (6 sets of 3 @85-95%, 1 set every 3 min)

3-3-3-3-3-3

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Scale to singles, x2 reps

Time CAP- 10 minutes