Announcements

Final week of Gymnastics cycle! (6 of 6) We will test again for strict pull-ups, kipping pull-ups and for levels 4/5 ring muscle-ups on Friday or you can come in to re-test Saturday during open gym (10:30-12)

Reid is back and excited to see everyone! =D

CFPC – CrossFit

Warm-up

Down and Backs 2.0 (No Measure)

400m Run

DOWN and BACK

1a) Lunge stretch

1b) 5 Inch Worms- 3 push-ups

2) Burpee broad jump (down & back)

3a) Spiderman lunge

3b) Pivot Squats

4a) High kick + Toe touch

4b) High skips

5a) Bear crawl

5b) Crab walk

Weightlifting

Back Squat (3 sets of 10, AHAP Rest 2 min btwn reps)

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

30 Double unders

20 Wallballs

10 Burpee box jump overs