Announcements

This weeks schedule: No classes held on Thursday (Thanksgiving Day), no Fundamentals on Friday at 10:30am. All other day/times will remain unchanged. Enjoy the holiday! Easy on the pie ; )

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

Metcon

Metcon (Time)

2 rounds:

500m Row

3x: 10 T2B, 10 Box jumps (24/20″)

30 Burpees

3x: 10 C2B, 10 Handstand pushups

Scale to allow fluid transitions from movement to movement. Perform modifications or reduce reps to keep moving.