Announcements

We have concluded the Lynchpin tests! We will move forward with everything we’ve learned from these tests about our strengths and weaknesses and work to fill the holes in our fitness. We will spend some additional time working on skills an gymnastics, as well as working on increasing our aerobic capacity in high intensity settings. Looking forward to re-testing in December/January!

CFPC – CrossFit

Warm-up

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 6 minutes on Shoulder mobility:

Banded stretches

Down dog

Child’s pose

PVC pass throughs

Waiters walk

Handstand hold

Set-up equipment and prepare/warm-up snatch

Metcon

Metcon (Time)

800m Run

70 Wallballs (20/14#)

60 Kettlebell swings (53/35#)

50 Push-ups

40 Calorie Row

30 Burpees

20 Box jumps (30/24″)

10 Snatch (squat) (165/105#)

Modify snatch to Power+OHS or HPS