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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

Warm-up (No Measure)

Before class complete shoulder pre-hab:

15 weight arm circles with 2.5 lb plates

15 angel slides

30 bent over external shoulder rotations with 2.5 lb plates

30x prone Overhead Arm lifts with PVC

15 push ups to down dog

1 min reverse shoulder stretch

Metcon (Time)

With a Partner Complete:

1000 Meter Row OR 2 Miles on Airdyne

20 Squat Clean + Front Squat 155/105

30 DB Squat snatch 35/25

40 Strict L-Handstand Push Ups

50 Toes to Bar

60 Front Rack DB Cossack Lunges (alternating legs) 35/25 lb

50 Toes To Bar

40 Strict L-Handstand Push Ups

30 DB Squat Snatch 35/25

20 Squat Clean + Front Squats 155/105

1000 Meter Row OR 2 miles on Airdyne

RX+ 225/155 Squat Clean + Front Squat and Strict HSPU and DB Snacthes must be Squat Snacthes 60/45lb

*if you started with row, must air dyne at the end. if you started with air dyne must row at the end.

*35 min time cap

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