Announcements

4th of July is this Monday!
We will only be holding one class- 9:30am!
We will also be getting together at TCU to play Sand Volleyball from 12:30-2:30pm on the 4th, popsicles will also be provided. ANYONE is welcome! Bring family and friends to play and/or watch! Please RSVP with an email to Reid, or tell a coach you’re planning to attend.

CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

Shoulder Press (Spend 12 min working to a heavy single)

Metcon

Metcon (3 Rounds for reps)

TABATA

Push-ups

Rest 1 min

TABATA

Russian KB swing

Rest 1 min

TABATA

Jumping Pull-ups

Record total reps of each of the 3 movements