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CrossFit 6.1.17

31
May

CrossFit 6.1.17

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

Warm-up (No Measure)

10 min mobility:

-Foam roll

-Mobilize shoulders, chest or hips with balls

-Band stretches

-Stretch chest and wrists for thrusters

-Yoga poses (Childs pose, spiderman lunge, half split stretch)

3 rounds:

8 Burpees

10 Thrusters (barbell)

12 Russian swings

Drilling Dips

Key factors:

1) Shoulder strength

2) Stability of midline and shoulders

3) Full R.O.M.

Modification options: Bar dips, Jumping ring dips, Banded dips, Push-ups

Attempt your desired modification and set-up necessary equipment

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 Thrusters (75/55#)

15 Kettlebell swings (53/35#)

10 Ring dips

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