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CrossFit 9.13.17

12
Sep

CrossFit 9.13.17

Announcements

On 9/16 we will be holding our Community Workout at The Trailhead at 11:00am. Bring your kids! We will also be hosting a CrossFit Kids class as well, also at 11:00am. Everyone is invited! Come show the community what CFPC is all about and enjoy a change of scenery!

CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 PVC Pass through+ toe touch

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks

Weightlifting

A: Back Squat (5×5, work with 75-85%, set every 3 min)

B: Push Press (6×3, work w/ 80-90%, set every 3 min)

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