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.
Thursday
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
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Skill
For quality warm up pace
20 Turkish get ups
20 strict pull ups
20 pistols
Scale as needed
Work
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
