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CrossFit 9.1.16

31
Aug

CrossFit 9.1.16

Announcements

Final week of Gymnastics cycle! (6 of 6) We will test again for strict pull-ups, kipping pull-ups and for levels 4/5 ring muscle-ups on Friday or you can come in to re-test Saturday during open gym (10:30-12)

Reid is back and excited to see everyone! =D

CFPC – CrossFit

Warm-up

Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, perform an entire round then switch, or 1:1 work/rest ratio-

40 min AMRAP

20 Calorie Row

150′ Sled Push (BW on sled)

15 Handstand push-ups

2 Rope climbs (15′)

150’= 3 lengths of gym

Scales- HSPU to 3 Wallwalks or 15 Strict press w/ dumbbells

Rope climbs- 20 Ring rows