CrossFit 4.19.17


April Events:
4/22- Gathering @ Wade’s Ranch. Check email for detail, all day event. Come and go as you please. Limited childcare available.

4/29- Community WOD @ The Trailhead. Join us at the Trailhead on the Trinity River for an outdoor Community workout *******9:00am START TIME*******

CFPC – CrossFit


Warm-up (No Measure)

3 Rounds:

1 min Row

6 Barbell shoulder press

6 Barbell Good mornings

10 PERFECT Air squats

100′ Waiters walk/arm (dumbbell)

10 Leg swings each direction per leg

Banded lunge stretch, :90 sec/leg

Childs pose, :45 sec

Foam roll upper back, reach overhead for kettlebell, :45-60 sec

Discuss and practice box edge squats before warming up to your first working set.


A: Box Squats (back rack) (7 sets of 3, rest 2 min between sets)

Perform squats to a box (or bench), sit, then drive up out of the squat from the box with power.
Demo and purpose:

** Box squats are meant to develop power out of the “hole” (bottom of the squat). DO NOT relax while seated. Rest on the box with a strong back and shoulder engaged for a moment before driving back up from the box.

B: Dumbbell Seated Shoulder Press (3 sets of 8-10 reps/arm, rest 2 min between sets)

Perform single arm dumbbell shoulder press while seated on bench, no back support.

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