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CrossFit 5.31.17

30
May

CrossFit 5.31.17

Announcements

1st CFPC Athlete Course begins June 5th! Not your average Strength and Conditioning program, we will be working with Junior high and High school athletes for 8 weeks to prepare for the ’17-’18 season. Classes will be held MTTh from 2:30-4:00pm. Schedule is flexible, reduced session plans available. Contact reid@crossfitpanthercity.com for details!

CFPC – CrossFit

Warm-up

Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps
10 Leg swings each direction

Warm-up deadlift

3 rounds:

5 Cat/Cows

5 Barbell RDLs

1 Jefferson curl

Metcon

A: Metcon (AMRAP – Rounds and Reps)

28-21-14

Box jump over (24/20″)

Deadlift (185/125#)

Rest, recover, prepare for METCON “B”

B: Metcon (Time)

400m Farmer’s carry

Rx = 70/44#

Rx+= 88/53#

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