Call Us: (817) 713-0819

CrossFit 4.17.17

16
Apr

CrossFit 4.17.17

Announcements

April Events:
WE WILL BE OPEN THIS SATURDAY FOR COMMUNITY
4/22- Gathering @ Wade’s Ranch. Check email for detail, all day event. Come and go as you please. Limited childcare available.

4/29- Community WOD @ The Trailhead. Join us at the Trailhead on the Trinity River for an outdoor Community workout *******9:00am START TIME*******

CFPC – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

_______________________

Down and Backs

1a) Lunge stretch w/ torso twist

1b) Quad pull into spiderman lunge

2) Side shuffle in half squat

3a) High knees, AMRAP

3b) Butt kicks, AMRAP

4a) 10 Wide stance Inch worms, 1 pushup

4b) High skips

3 sets:

15 Heavy Russian swings

8-12 Hanging knee raises

6 Barbell RDLs

10 Squat jumps

10 Back extensions or banded Good mornings

Prepare deadlift and test wallball weight.

Metcon

Metcon (Time)

1k Run

60 Sit-ups

40 Wallballs (20/14#)

10 Deadlift (265/175#)

Rx+= 40 GHD Sit-ups

40 Wallballs (30/20#)

10 Deadlift (315/205#)

Wallball and deadlift weight are intended to be challenging, but not at the expense of safe movement. Movement must be clean and full ROM, refer to your coach for scaling suggestions. If multiples 400m efforts in a workout are very difficult for you please modify the distance on today’s workout.

Leave a Reply