Announcements

RxGymnastics is coming to CFPC once again! Sign-up now for this exclusive event on December 10th from 9am-3pm (1hr lunch break). Advanced gymnastics coaches will lead you through drills and instruction on the many movements involved in CrossFit workouts and competition- get that first muscle-up, toe to bar, handstand push-up or pull-up just in time for the open!

Space is limited to 20 attendees, registration is $120 until November 25th before it increases to $135. Sign-up today!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

20 Full range push-ups, scale angle as needed

Accumulate 40 Heavy Russian swings

10 Squat jumps

5 Russian baby-makers

5 Barbell press and back

5 Barbell push press

5 Barbell push jerk

10 Close grip kipp swings

10 Banded face pulls

10 Band pull-aparts

Prepare for METCONs; (clean and jerk, front squat and Bar muscle ups*) Discuss scaling- MU can be scaled to 6 Chest to bar (jumping or banded)+ 3 stationary dips or box dips

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 Clean & Jerk (115/75#)

3 Bar muscle-ups

Rest 3 min

Metcon (Time)

21-15-9

Front squat (115/75#)

Hand release push-ups

Box jumps (24/20″)

Rest 3 min

Metcon (Time)

50 Burpee to 6″ target