Announcements

We will be having Community Workout this Saturday, however, we wish to invite everyone who is able to join us for the JDRF Walk For a Cure at the Panther Island Pavilion

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

DOWN and BACK

1) High knees

2) Butt kickers

3a) Lunge stretch- 3 sec hold

3b) 5 Inch worms- 3 pushups

4a) High kick march

4b) Spiderman- lunge and hold

5) Side shuffle (stay low)

6) Karaoke

Metcon

Metcon (Weight)

30 min EMOM

A) 5 Deadlift @70% 1RM

B) 10 Box jumps

C) 15 Hand release push-ups
Record weight used on deadlift and rounds completed w/ in the minute