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CrossFit 10.16.15

15
Oct

CrossFit 10.16.15

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
Gymnastics Seminar this Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late!

CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds:

10 Plate Front squats (held forward)

10 Overhead plate lunge steps

(locked out elbows)

10 Ring rows

10 Squat Jumps

Weightlifting

1 set of 2 every :90 sec for 9 minutes:

Pause Front squats (5 sec hold in squat each rep)

As heavy as possible WITH pause and good form.

Paused Front Squat (2-2-2-2-2-2)

Metcon

Discuss and Practice rope climb scales and techniques.

Metcon (Time)

3 Rounds:

400m Run

12 Front Squats (60% of heaviest set today)

3 Rope climbs (15′)

*Bar taken from the ground
Rope climbs may be scaled with rope pull-to-stands (x2), or with 15 Ring rows, as deep an angle as possible