Congratulations to our Super Spartan Survivors! Way to make CFPC proud you guys!!
We had an awesome turn out for the CrossFit Total on Friday, there was some major improvements and PR's around the gym, it was awesome to be a part of! Be sure to keep those numbers handy, we will be using them a lot this cycle and you will want to know where you started out so when we re test you can see all your hard work pay off.
Prep
Botttom squat prep
5!
Sit ups
Burpees
Shuttle runs
* Dive and drive out of burpees into shuttle runs
Strength
Pause Squats with a 3:2:1 Tempo
3x5 at 50%
Conditioning
10-9-8-7-6-5-4-3-2-1
Press @ 65%
100m Sprint
Recovery
Walk 400m
25 side lying int/ext rotation per side
Double bully stretch with a buddy
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