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

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

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.

Scaled option:

https://youtu.be/G-eVat8VnSo