Announcements

IMPORTANT: If you want to participate in the CrossFit Open under CrossFit Panther City (i.e. want the ability to input scores!) please log on to your Games.CrossFit.com profile and choose to join Team CrossFit Panther City for the 2017 Open.

If you have not yet registered, there is still time! Sign-up at: Games.CrossFit.com today!

Open T-shirts will be ordered Tuesday, Feb. 14th. This is your last chance to save 10% and reserve your size!

CFPC – CrossFit

Warm-up

Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps

Weightlifting

Snatch Grip High Pull (7 x 3, 1 set every :90 sec- emphasis on form)

Beginning from the hang (above the knee), finish the pull through the hips and elbows high and outside

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

50′ Overhead Walking lunge (45/35# plate)

2 Rope climbs (15′)

*scale rope climbs to 10 challenging ring rows per round