Announcements

MomFit and ROMWOD classes begin on (10/1) Check the schedule in Wodify for times. Ask a coach how to sign-up for a ROMWOD membership to help range of motion and recovery!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

PVC Push press

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows (no bands)

Bird dogs

Weightlifting

Perform sets as heavy as possible. Warm-up sets do not count towards 6 sets.

Push Press (6 sets of 3, 1 every 2 minutes)

Metcon

Metcon (Time)

3 rounds:

Row 500m

Run 400m