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CrossFit 2.26.16

25
Feb

CrossFit 2.26.16

Announcements

Don’t miss out on our most exciting event of the year: Friday Night Lights!

Sign-up at: games.crossfit.com and join team CrossFit Panther City for a chance to win a $100 Rogue or Luke’s Locker gift card!

CFPC – CrossFit

Warm-up

10 PVC Pass throughs+ toe touch

10 PVC Overhead squats

5 PVC Press and backs

25 Sit-ups

20 Push-ups

15 Ring Rows

10 Barbell Overhead squats

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DOWN and BACKS

Spiderman lunge

Lunge and side reach

High kicks

5 Inch-worms

Karaoke

Metcon

Perform 2 heats if necessary and judge a partner.

Option A, or Option B. Additional scales are acceptable as well for Option B.

A: CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

B: CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
For Steve…