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
Down and Backs 2.0 (No Measure)
DOWN and BACK
1a) Lunge stretch
1b) 5 Inch Worms- 3 push-ups
2) Burpee broad jump (down & back)
3a) Spiderman lunge
3b) Pivot Squats
4a) High kick + Toe touch
4b) High skips
5a) Bear crawl
5b) Crab walk
Metcon (6 Rounds for time)
Every 5 min for 30 min (6 sets) perform:
10 Burpee box jumps (24/20″)
Rest the remainder of the 5 min, record each round’s time.
If the athlete is unable to perform the movements in under 4-4:30 min, reduce the row/run distance and/or box height. Step ups are considered scaled.