Announcements

We will be having a movie watching party Friday the 11th! We are renting the “Froning Film” highlighting the Fittest Man in history, Rich Froning, and his training to-date. Please join us at 7:15pm and bring your favorite snacks and drinks!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

DOWN and BACK

1) High knees

2a) Pivot squats

2b) Knee hug

3) Butt kickers

4a) Lunge stretch- 3 sec hold

4b) 5 Inch worms- 3 pushups

5a) High kick march

5b) Spiderman- lunge and hold

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Shoulder and hip mobility

Metcon

Metcon (Time)

20 Lunge steps

30 Burpees to plate

20 Lunge steps

30 Slam ball over the shoulder

20 Lunge steps

60 Double unders/ 120 Singles

20 Lunge steps

30 Dumbbell snatch (15 per arm)

20 Lunge steps