Announcements

Our 6-week Weightlifting course will begin on Tuesday, April 19th. Please discuss with a coach class times and membership options during that time if you’re interested! Sign-up now! $120 for all 6 weeks.

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Molbility/Rolling before class!

5 min Row

Minutes 0-2, 65% effort

Minutes 2-4, 75% effort

Minute 4-5, 85% effort

Couch stretch, 2 min per leg

Spiderman, :90 sec per side

Pigeon, :90 sec per side

Banded Lat stretch, :90 sec per side

10 Russian baby makers

10 leg swings each direction

Circle up:

10 PVC OH squats

5 PERFECT Barbell OH Squats

10 Barbell Hang (below the knee) Power Cleans

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

30 Burpees

400m Run

AMRAP OH squat @40% 1RM
Rest 3 min

Metcon (AMRAP – Reps)

7 min AMRAP

25 Burpees

400m Run

AMRAP Power Clean @50% 1RM
Rest 3 min

Metcon (AMRAP – Reps)

7 min AMRAP

20 Burpees

400m Run

AMRAP Deadlift @60% 1RM