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CrossFit Papio – CrossFit View Public Whiteboard Mr. Perfect (Time) For Time: 10,8,6,4,2 of: Parallette HSPU (head to the ground is RX) 2,4,6,8,10 of: Power Clean, 225/155

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CrossFit Papio – CrossFit View Public Whiteboard Open Gym (No Measure) 1. Create a Plan 2. Warm Up Well 3. Focus on Weakness or missed workout during the week 4. Use a Clock 5. Have fun and Own Your Workouts! Bootcamp Strict Pull Ups (5-5-5-5-5) *scale to band or scale reps down to 3 or […]

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CrossFit Papio – CrossFit View Public Whiteboard Warm-up (No Measure) 3x through: 50 jump rope any style 6 lunge series (Sampson, elbow to instep, spinal twist, lateral lunge stay low to other side lateral lunge and turn to repeat on other leg) 10 cat/cows 10 contralateral DB single Leg RDL Each Leg 10 slow Cuban […]

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CrossFit Papio – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 10 Noes-and-Toes Walks 10 Candlestick Levels 10 Each Leg Single Leg Squat to ABMAT (20 total) Bootcamp () Warm-up (No Measure) 15 min AMRAP 25 Box Jumps 20″ 10 each leg Single Leg Squats to Abmat 10 Rope Walks […]

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CrossFit Papio – CrossFit View Public Whiteboard Metcon (Time) 35-30-25-20-15 DB Power Cleans 50/35 Toes to Bar Calorie Row or Airdyne *28 min time cap