Announcements

If you pre-ordered a long sleeve shirt or jacket, please pick them up from a coach prior to Feb. 17th!

Blue Zones project will be joining us this Saturday, the 11th, immediately following the Community workout for a cooking demonstration and official induction of CrossFit Panther City into the Blue Zones initiative. In order to align ourselves with this project to promote healthy lifestyles in Fort Worth, we need pledges from YOU to embrace the Blue Zones lifestyle. Look for more details in an email from CFPC Staff and RSVP to the event via Facebook. Thank you!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Then;

3 rounds:

10 Ring rows

10 Push-ups

10 Squat jumps

_______________

5 minute kipp practice; work toward driving the hips to the ceiling

Discuss and practice MU mechanice

Prior to the METCON perform:

2 rounds:

2 Muscle-ups or 5 Chest to bar

10 Wallballs

20 Double unders/ 35 Singles

Metcon

Choose to perform either:

a) RX as prescribed

b) Scaled as prescribed

c) modified RX; modify 7 Muscle-ups to 14 Chest-to-bar or standard Pull-ups and perform 50 Wallballs + 100 DU or 200 singles per round

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*