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CrossFit 10.15.15

14
Oct

CrossFit 10.15.15

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