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Announcements

2018 CrossFit Games Open is Live! Register Today to get signed up for a fun 2018 season at CrossFit Papio! Anyone, Including Bootcamp members can sign up for the Open!

Feb 22 – Mar 26th

1 Workout Each Week for a period of 5 Weeks. Workouts are announced at 7:00 PM on Thursday and Score must be submitted by 5:00 PM Monday.

Compete in the open and you can compare your scores internationally, nationally, regionally, state-wide, or just simply in our own gym at CFP with our 1st Annual Intramural Open Competition!

Click the link to learn more, and go to www.games.crossfit.com to register. (make sure you add CrossFit Papio as your Affiliate AND Team.

https://youtu.be/8fXO9cuQb7Q

CrossFit Papio – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

1 Skin the Cat + Strict Muscle Up

15 Abmat Sit Ups

15 Elevated Hip Extensions

2 Skin the Cats + 2 strict Muscle Ups

15 Abmat Sit Ups

15 Elevated DB Hip Extensions 20” Box 55/35 (single DB on hips)

3 Skin the Cats + 3 Strict Muscle Ups

15 Abmat Sit Ups

15 Elevated Hip Extensions

*keep adding 1 rep to skin the cats and 1 strict MU until 22 minutes is up

RX+ GHD Sit Ups

*scale Strict Muscle Ups to banded Strict MU or feet assisted Strict MU on medium height rings with Box OR Strict Standing MU on lower rings

20 Minute ROMWOD (No Measure)

*take 8 sec inhales and 10 sec exhales during ROMWOD for maximum results. Relax as much as possible to turn on parasympathetic nervous system to allow muscles to lengthen

Bootcamp

Warm-up (No Measure)

20 min AMRAP:

15 air squats

10 abmat sit ups

5 Standinng Muscle Ups

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