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CrossFit Papio – CrossFit

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Open Gym

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!
Open Gym Challenge:

5 Rounds:

7 plate stair Handstand Walk

5 Squat Cleans 255/175

3 Rope Climbs 15’

Handstand Stair Walk Metcon (Time)

5 Rounds:

7 plate stair Handstand Walk

5 Squat Cleans 255/175

3 Rope Climbs 15’

Hs Walk plates in this order= 25lb plate, 45lb plate, 45lb+25lb, 2x45lb, 45lb + 25lb, 45lb, 25lb

Bootcamp

Metcon (AMRAP – Rounds and Reps)

3×5 Bench Press

* on a 3:00 min clock

Then,

7 min AMRAP:

1 air squat

1 Burpee

2 air Squats

2 Burpees

3 air Squats

3 Burpees

*continue pattern until 7 Min is up

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