Day

August 17, 2016
CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps Metcon...
Read More
GYMNASTICS Ring dips progression METCON 21-18-15-12-9-6-3 reps for time of: Dumbbell burpee / hang squat clean / thrusters Pull-ups 18 min CAP The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.
Read More