MomFit and ROMWOD classes begin on (10/1) Check the schedule in Wodify for times. Ask a coach how to sign-up for a ROMWOD membership to help range of motion and recovery!
CFPC – CrossFit
20/17 Calorie Row
1:00 Jump rope
10 Wall therapy squats
Banded shoulder mobility-
Forward, side, down
Perform 1 set every :90 sec for 9 min of:
Pause Front squats, 2 reps @65-75%
with 5 second pause in the squat each rep
Paused Front Squat
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
15 KB swings (moderate weight)
20 Step-ups (moderate height)
15 Wallballs (10’/9′, goal is unbroken)
“RX” is relative to your ability. Choose weight/height and movement scale appropriate to move smoothly through the workout w/ higher intensity.
Record weights and height used.