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CrossFit 9.14.17

13
Sep

CrossFit 9.14.17

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

Seven Warm-up (No Measure)

2 rounds:

200m row

20 Jumping jacks

5 Pull-ups *or* 8 Ring rows

10 Push-ups

15 Squats
Coach- demo and discuss SDHP bar path and execution.

Modify Strict pull-ups with feet on box or to ring rows.

Warm-up movements for WOD.

Metcon

Metcon (AMRAP – Reps)

TABATA, 6 rounds:

1) Strict Pull-ups

2) Sumo deadlift high-pull (75/55#)

3) HR Push-ups

4) Double unders

Rest 1 min

Work :20 sec, Rest/transition :10 sec. Switch exercises every rest break and complete 6 rounds of all 4 exercises. Record total reps completed.

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