ROMWOD will now be held in place of Yoga on Saturday mornings prior to Community WOD. Start time is 8:45am sharp. We will be finished by 9:15am to allow for enough time before the workout. This class is free of charge to members, $8 for drop-ins. Join us this week for our first class!
CFPC – CrossFit
Everything Warm-up (No Measure)
3 rounds of 10 reps of:
Russian baby-makers (5 per round)
Overhead Squat with PVC
Sit-ups or GHD Sit-ups
Back-extensions or Supermans
Pull-ups or Ring rows
Hand Release Push-ups
Spend 7 min working on Handstand hold progressions. Options include:
1) Freestanding, 2) Assisted, 3) using band or wall, 4) Headstand, 5) Wall walk and hold, 6) Plank holds
Hold for as long as possible, rest :30+ sec between attempts. Record longest hold and variation used. Today’s focus is on practice, not scoring.
Hold a handstand (Rx=freestanding)
for as long as possible
Return of the Jedi (Time)
20 Force Push-ups
12 Blaster Pistols
1 Solo Shuttle run
1 Solo Shuttle run= 15′ down, 15′ back, 30′ down, 30′ back, 45′ down, 45′ back, 60′ down, 60′ back, touch with both hands on the ground behind the line on each turn
Pistols can be modified with bands across rig, one leg squats on edge of box or Bulgarian split squats. Modify pistol angle as needed to complete full range of motion.