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

2 options for today’s class:

If you are planning to perform the Open workout tomorrow, I suggest doing the ROMWOD workout.

If you are not planning to participate in the Open tomorrow, you can either perform ROMWOD or today’s METCON workout. The choice is yours!

No warm-up required if your performing ROMWOD.

Metcon

Down and Backs 2.0 (No Measure)

400m Run

DOWN and BACK

1a) Lunge stretch

1b) 5 Inch Worms- 3 push-ups

2) Burpee broad jump (down & back)

3a) Spiderman lunge

3b) Pivot Squats

4a) High kick + Toe touch

4b) High skips

5a) Bear crawl

5b) Crab walk

Metcon (Time)

5 rounds for time: (35 min CAP)

500m Row (1 rep/ 50m)

400m Run (1 rep/40m)

30 Burpees