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CrossFit 10.18.16

17
Oct

CrossFit 10.18.16

Announcements

This Saturday we will be holding Community WOD in the Park! We will host everyone at Overton Park near Tanglewood neighborhoods. Yoga will run as scheduled, at 8am in the park and we will host a CrossFit Community Workout AND CrossFit Kids, both at 9:30am. Please meet in front of Tanglewood Elementary School at 9:15am and we will begin the warm-up promptly. All members and guests welcome, any members who bring a guest will receive a $5 Starbucks gift card. Bring cash if you’d like any Fitaid/Bottled Water/Rx bars. FYI- there are no restrooms available at the park.

CFPC – CrossFit

Warm-up

Discuss METCON.

If your 1 mile time is >9 min, scale each run to 3/4 mile. If your 1 mile time is >11 min scale each run to 1/2 mile.

Beginners, reduce reps on Push-ups and anyone needing to scale push-ups scale angle with box edge push ups and reduce reps of both sets.

100m for bear crawls can be performed with 3 1/2 lengths of the courtyard or 7 lengths of the inside floor space (50′).

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


Terry (Time)

For Time:

1-Mile Run

100 Push-Ups

100m Bear Crawl

1-Mile Run

100m Bear Crawl

100 Push-Ups

1-Mile Run
In honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana
To learn more about Terry click here