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 (No Measure)
5 min “Medball Musical Chairs”
Coach chooses an exercise while music plays for athletes to perform while moving clockwise around a circle of medballs. When coach stops the music, everyone must sit on a medball. Last person on a ball is out. Remove 1 ball each round.
Last person out does 3 Burpees, 2nd to last does 6 burpees, 3rd to last does 9 burpees, etc.
2 Wall walks
8 Ring rows
5 Shoulder press+ 5 Push press
10 Jumping pull-ups
Spend 5 min:
Practice kipp for individuals with 3+ strict pull-ups.
Discuss Push Jerk. Grip, stance, execution. Practice with barbell as a group.
Load desired weight and perform:
Assess weights/scaling and prepare for 3, 2, 1 Go.
Shoulder to overhead (135/95#)
10 min CAP
Modify weight as needed (aiming for ~10+ unbroken reps)
Modify Chest-to-bar to pull-ups to banded strict pull-ups, or seated/pull-ups from toes