Announcements

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

Warm-up (No Measure)

200m Run

Down and Backs

1a) Lunge stretch

1b) Pivot squats

2a) High knees

2b) 7 Inch worms, 1 push up each

3a) Spiderman lunge

3b) Broad jump

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10-15 Foam roller PVC Pass throughs

(lay your shoulder on the roller, hips on the floor, and perform pass throughs)

Banded Front rack stretch, :60 sec/arm

Banded archer stretch, :60 sec/arm

Snatch Warm-up (No Measure)

Perform the following, once with a barbell and once with some added weight:

5 Snatch Grip RDL

5 Snatch High pulls (elbows high and outside)

5 Muscle Snatches (No rebend in the knees!)

5 Overhead squats

5 Snatch grip push press

5 Snatch balance

5 Hang power snatch

5 Full snatch from hang below the knee

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

7 Power Snatch (115/75#)

21 Wallballs (20/14#)