Row Row Row

Even Michelle Kock’s dog is a fan of CFCP!

NEWS

No Open Gym on Saturday

I Do The Impossible Challenge – kickoff at 9:00am!

Olystrong

Ursula has two classes

MW – 4:30pm

WF – 10:15am

email robin@crossfitcp.com if you are interested in either time.

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
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release

In 5 minutes
Row 1k
Max rep pull ups

Rest

Then
In 5 minutes
Row 1k
Max reps box jumps 24″ 20

Rest

In 5 minutes
Row 1k
Max reps hspu

In 5 minutes
Row 1 k
Max reps double unders

MAD MOBI
Corner stretch
Shoulder bully
Roll calves w bb
Lat stretch band
Pigeon

 

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