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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

Metcon (No Measure)

2x through warm up and core:

4x through lunge series

10 Natural Leg Extensions can use yoga mat

30s- L sit on parallettes

30s Hollow Hold

30 Hollow Body Rocks

30 Walking V-Ups

30s Superman Hold

*12 min to complete

Metcon (Time)

5 Rounds For Time:

*using two DBs

5 DB Deadlifts 35/25

5 Double DB Snacth 35/25

5 Double DB Overhead Squat 35/25

25ft Double DB Overhead Walk

35/25

*10 min cap

*RX+ 50/35

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

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