CFPC – CrossFit Warm-up (No Measure) Row 6 minutes at 70-75% effort 12 min Mobility: Chest stretch Upper back foam roll Banded shoulder stretch variations Couch stretch 2 min each leg w/ :45 rest between Two sets of: Banded Good Morning x 15-20 reps Rest :30 sec :30 sec of Rowing @ 80-85% Rest :30...Read More
CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon A) METCON -or- B) ROMWOD Metcon (5 Rounds for time) Every 5 minutes for 25 minutes: 300m Row 50′...Read More
CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (Time) 6 Rounds: 9 Deadlift (40% 1RM) 18...Read More