IMPORTANT: If you want to participate in the CrossFit Open under CrossFit Panther City (i.e. want the ability to input scores!) please log on to your Games.CrossFit.com profile and choose to join Team CrossFit Panther City for the 2017 Open.
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CFPC – CrossFit
Warm-up (No Measure)
10 min to perform all 3 in any order:
a) 3 min Row, easy-moderate
b) :90 sec/leg banded Lunge stretch
c) 10 Barbell RDLs (shoulders back!), 30 Heavy Russian swings, 3 Jefferson curls
10 Leg swings each direction
10 Bird dogs w/ 2 sec hold
4 min: Warm-up deadlift for Strength component
Deadlift (4 sets of 8 @65-75%, 1 set every 3 min)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 DB Burpee Deadlift (55/35#)
30 Double unders
15 Ring dips
*Set back flat and chest tall before picking dumbbells up from the floor!
Scale DU 2/1 singles.