Announcements

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.

If you have not yet registered, there is still time! Sign-up at: Games.CrossFit.com today!

Open T-shirts will be ordered Tuesday, Feb. 14th. This is your last chance to save 10% and reserve your size!

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

Foam roll prior to class:

– Quads

-IT bands

– Thoracic

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a) Row 3 min, moderate intensity

b) Couch stretch, :90 sec/side

c) Spiderman lunge and hold, :90 sec/side

2 Rounds:

10 PVC Pass throughs

10 PVC Push press

10 PVC Front squat

10 Close grip kipp swings

:30-45 sec handstand hold

Weightlifting

Push Press (4 sets of 6-8 reps w/ 70-75% 1RM, rest 3 min)

If you can achieve 8 reps, add weight. Repeat each set, completing at least 6 and up to 8 reps per set.

Metcon

Metcon (Time)

5 Rounds:

6 Squat clean (185/115#)

4 Push Jerk

200m Run

15 min CAP

Scale weight- no heavier than 70% of push jerk or squat/power clean max