Turkish Get Up Fitness


Saturday, May 19th – Open Gym at 9:30am

Sunday, May 20th

FREE Nutrition Seminar at 5pm at the box. Please REGISTER to attend and bring your own chair

Underwater Hydrostatic Weighing – if you are in the IDI Challenge and did this measurement in the beginning, you need to get scheduled for your final weigh in on Friday, May 25th. Timeslots are between 3-6pm at the Box. Email robin@crossfitcp.com to get on the schedule. There is a $5 discount for the 2nd weigh-in.


Dynamic Movement Prep
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)

For quality warm up pace
20 Turkish get ups
20 strict pull ups
20 pistols
Scale as needed

1 clean
2 front squats
Emom for 15 minutes
(adjust weight as needed)

Carson’s 6 pack plan
100 jack knife sit ups for time (20,14)

MaD mobi
Press ups
Keg stretch
Corner stretch
Knee on the wall

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