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
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
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
10 Strict Pull-ups
15 HR Push-ups
20 Calorie Row
Focus on quality of reps on Pull-ups and Push-ups, go hard on the Row to elevate the heart rate.
Modify HR Push-ups w/ bar across rig to elevate angle. Modify Strict Pull-ups with bands if you can perform all reps with green+red bands or less. Otherwise, modify to pull-ups from a barbell across the rack from a seated position.