Spider-Man and CrossFit

Crossfit Games Regional Wods announced and your CFCP team is stoked and ready to go after it!

Don’t forget to come to San Antonio next weekend to help cheer em on!


Click here for the list of workouts and standards for team events. 


Great workouts!


Click here for tickets to regionals


Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

6 spiderman crawls
6 pistols (3 each leg)

3 rounds for quality

5 min Max calories row
4 min hand release push ups
3 min toe 2 bar
2 min HSPU
1 min burpees

Roll lats
Shoulder bully
Lat band
Corner stretch

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