I am really proud of the community that is being built at CFPC. One thing I have noticed and I would like to see an improvement on is a bit more encouragement from those that have finished the workout. I understand it is diffiult for some of you to stick around until everyone has finished up but even just a few words of encouragement go a long way! After you scrape yourself up off the floor, cheer on your hard working peers before you clean up your equipment, this is the spirit of CrossFit!!
Prep
Roll out your stiff bits from yesterday...
30 Burpees
20 Scapular pull ups
10 Box jump
Strength
Weighted pull ups/Strict/ Negatives
Conditioning
10 Min AMRAP
20 Pistols
10 Hollow Rocks
5 Ring dips
Recovery
Banded pigeon
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