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CrossFit 2.8.17

7
Feb

CrossFit 2.8.17

Announcements

If you pre-ordered a long sleeve shirt or jacket, please pick them up from a coach prior to Feb. 17th!

Blue Zones project will be joining us this Saturday, the 11th, immediately following the Community workout for a cooking demonstration and official induction of CrossFit Panther City into the Blue Zones initiative. In order to align ourselves with this project to promote healthy lifestyles in Fort Worth, we need pledges from YOU to embrace the Blue Zones lifestyle. Look for more details in an email from CFPC Staff and RSVP to the event via Facebook. Thank you!

CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Weightlifting

Superset the KB shoulder press and DB bent over row. Perform 4 sets of each, 8 reps per arm each set. Rest :30 sec between movements and 1:30 between rounds.

A1: KB Shoulder Press (4 x 8 per arm)

Perform a single arm shoulder press with a kettlebell beginning with the weight supported on the chest

https://youtu.be/6fUrgob01UQ

Bent Over Row (DB) (4 x 8 per arm)

Perform a single arm dumbbell row with opposite knee and hand resting on a bench. Pull the dumbbell from extension to the chest and control it back to extension.

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
6″ target means touch both hands to an object 6″ higher than your standing reach. If you miss with one or both hands, jump again to touch- you do not have to perform another burpee for the rep to count.