Announcements

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

Warm-up

(No Measure)

20/17 Calorie Row

15 Burpees

1:00 Jump rope

10 Wall therapy squats

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Banded shoulder mobility-

Forward, side, down

Weightlifting

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

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

20 Sit-ups

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.