MomFit and ROMWOD classes begin on (10/1) Check the schedule in Wodify for times. Ask a coach how to sign-up for a ROMWOD membership to help range of motion and recovery!
CFPC – CrossFit
Warm-up (No Measure)
3 rounds of 10 reps of:
Spiderman Lunge (20 sec/side, 1 time)
PVC Push press
Back-extensions or Supermans
Pull-ups or Ring rows (no bands)
Perform sets as heavy as possible. Warm-up sets do not count towards 6 sets.
Push Press (6 sets of 3, 1 every 2 minutes)