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CrossFit 7.20.16

19
Jul

CrossFit 7.20.16

Announcements

CrossFit Games is this weekend! We will host a watch party at CFPC on Sunday the 24th at 5:30pm. You are welcome to bring your own snacks/drinks to share.

We will be beginning a 6-weeks Gymnastics cycle next week, MWF of our regular CrossFit classes working to develop pull-ups and dips, progressing to muscle-ups for the advanced athletes!

Please check your inbox for an Evite to our Social at Rodeo Goat on the 29th at 7pm, we hope to see you there!

CFPC – CrossFit

Warm-up

400m Jog

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

Metcon (Time)

800m Run

40 KB swings

40 Sit-ups

Rest 4 min

Metcon (Time)

2 rounds:

400m Run

20 KB swings

20 Sit-ups

Rest 4 min

Metcon (Time)

4 rounds:

200m Run

10 KB swings

10 Sit-ups