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!

CFPC – CrossFit

Warm-up

Metcon

Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks

Air Force (Time)

20 Thrusters (95/65#)

20 Sumo deadlift High-pull

20 Push jerk

20 Overhead Squats

20 Front Squats

*4 Burpees EMOM
16 min Time CAP.

Modify weight according to your most challenging movement. Begin the workout with 4 burpees.

Mobility

Warm-up (No Measure)

Spend 15 minutes on mobility.

ROMWOD

or

Coaches choice:

Foam rolling

Shoulder stretches

Hip mobilization

Ankles, calves, hamstrings etc

Spend 2-3 min per exercise to ensure lasting change