Announcements

April Events:
WE WILL NOT BE AT CFPC THIS SATURDAY

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)

5 min “Crab walk tag”

(attempt to tag the top of other player’s hands)

If you are tagged, step off the play area and perform 10 Air Squats + 15 Jumping jacks before returning to the game.

2 min Goblet squat

1 min Couch stretch/leg

1 min box edge Pigeon/leg

:45 sec Ankle stretch/leg

:30-45 sec Handstand hold

2 sets:

5 Barbell RDLs

10 Cat/cows

10 Close grip kipp swings

10 Barbell Back rack Box step ups

Weightlifting

1: Back Squat (6-6-6-6, 70-80% 1RM, rest 3 min )

Rest 5 min and prepare for HSPU

2: Strict Handstand Push-ups (Complete 30 reps in as few sets as possible.)

Handstand push-ups against a wall with no kipping assistance
Scaling: Pike or box edge HSPU, full ROM and challenge yourself. Aim for 5-6 reps per set.

For further challenge, add a deficit.

Record your largest unbroken set of strict hspu.