CFPC – CrossFit

July is here! We will have a normal schedule for the 4th of July weekend. Stay safe, and stay HYDRATED!

Warm-up

Warm-up (No Measure)

3 rounds:

10 Calorie Row

8 Ring rows

6 Burpees

Then;

10 Band Pull aparts

10 Band pass throughs

Then;

Banded Lat stretch

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

5 min AMRAP

20 Box jumps (30/24″)

20 Chest to bar

20 Burpees

Max reps Toes-to-bar

Rest 4 minutes

Intermediate

20 Box jumps (24/20″, step down)

20 Pull-ups (challenging bands)

20 Burpees

Max reps V-ups

Beginner

20 Box jumps/Step-up (20/12″,step down)

20 Ring rows

20 Burpees

Max reps V-ups

Metcon (AMRAP – Reps)

TABATA

1) Sit-ups

2) Super man (flex and release)

Then;

70 Russian twist, break as needed

Score=total sit-ups