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!
CFPC – CrossFit
2 options for today’s class:
If you are planning to perform the Open workout tomorrow, I suggest doing the ROMWOD workout.
If you are not planning to participate in the Open tomorrow, you can either perform ROMWOD or today’s METCON workout. The choice is yours!
No warm-up required if your performing ROMWOD.
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
5 rounds for time: (35 min CAP)
500m Row (1 rep/ 50m)
400m Run (1 rep/40m)