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CrossFit 5.4.16


CrossFit 5.4.16


“Lunch and Learn” this Saturday @11:30am! Free food and lesson on “How to Stay Young” with Doctor of Chiropractic, Kevin Sykes. Please RSVP for food to “Cfpanthercity@gmail.com” by Friday evening!

CFPC – CrossFit


Warm-up (No Measure)

400m Run

2 min Couch stretch per leg

:90 sec Pigeon per side

2 Rounds:

20 Jumping jacks (straight arms)

15 Lunge steps

10 Jump squats

5 Russian baby-makers


Metcon (AMRAP – Rounds)

30 min EMOM

a) Agility Ladder

-2 feet per hole


-2 feet per hole lateral, both directions

b) Rebounding

3x through- Rebound box jump, rebound broad jump, forward roll

c) Zig-zag cones

2x through

d) Square cone drill

– 4x around, facing the same direction at all times

e) Rest 1:00

Metcon (Weight)

600m Farmers Carry- Dumbbell or KB

70/53# = Rx, 88/70# Rx+