RxGymnastics is coming to CFPC once again! Sign-up now for this exclusive event on December 10th from 9am-3pm (1hr lunch break). Advanced gymnastics coaches will lead you through drills and instruction on the many movements involved in CrossFit workouts and competition- get that first muscle-up, toe to bar, handstand push-up or pull-up just in time for the open!
Space is limited to 20 attendees, registration is $120 until November 25th before it increases to $135. Sign-up today!
CFPC – CrossFit
Warm-up (No Measure)
Down and Backs
1a) Lunge stretch
1b) Inch worms
2a) High knees
2b) Butt kicks
3a) High kicks
3b) Spiderman lunge
15 Squat jumps
Accumulate 40 Heavy Russian swings
5 sets, w/ barbell:
Power clean, push press, back squat, push press
Prepare for weightlifting
Spend 20 min to build to a heavy complex. The complex must be 5 separate movements, no combinations. No re-dip (jerking) either push press or the complex is a “No Rep”.
Second Push Press
Strict Pull-ups (3 x Max Effort, 1:30 rest btwn sets)
Max set pull-ups without a kip.