This Saturday, Community workout will be at The Trailhead at 9:00am! We will not be at CFPC. No Open gym this Saturday.
Monday, Memorial Day, we will have 2 classes ONLY. 9:00am and 10:30am. Friends are welcome to join us but will need to pay the drop-in fee to participate in “Murph”.
CFPC – CrossFit
Warm-up (No Measure)
1 min Row
10 Barbell shoulder press
3 Jefferson curls
12 Bird dogs w/ pause
20 Hollow rocks
20 Back extensions/Barbell good mornings
Spend 15 min working to develop strict handstand push-ups.
Maintain a tight, straight body (squeeze the butt and core) and press through the palms.
May use 1 abmat, or 1 abmat + 25# plate but no further, we do not want to reduce range of motion by too much
1) Kick up to handstand and control down (negatives)
2) Perform strict HSPU with band harness
3a) Perform 6 x 3 DB Strict shoulder press
3b) Practice handstand holds against the wall, ~:30 sec/ set, rest 1 min
Strict Handstand Push-ups (If able, record largest set achieved)
Handstand push-ups against a wall with no kipping assistance
Metcon (5 Rounds for time)
Every 4 minutes for 20 minutes (5 rounds) perform a 400m Run
Record time to complete each run