Announcements

We have concluded the Lynchpin tests! We will move forward with everything we’ve learned from these tests about our strengths and weaknesses and work to fill the holes in our fitness. We will spend some additional time working on skills an gymnastics, as well as working on increasing our aerobic capacity in high intensity settings. Looking forward to re-testing in December/January!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

16 Lunge steps

50′ Bear crawl

10 Burpees

20 Jumping jacks

10 PVC pass through+toe touch

:45 sec Calf stretch/leg

Skill

Double-Unders (Spend 6 min practicing- record largest set)

Discuss METCON and movement modifications

METCON prep:

2 sets-

Hang power clean x 5 (barbell)

Push press x 5

10 V-ups

10 Ring rows

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

10 Toe to bar

10 Power Clean (135/95#)

10 Chest to bar pull-ups

10 Push press