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 Weightlifting Back Squat (1 rep every 2 min for 16...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) Mobility work before class! 3 Rounds: 5 Russian baby makers 5 Barbell Tempo RDLs 3 Power cleans 3 Hang squat clean 3 Push press 3 Split jerks :30-45 sec Handstand hold 3 Hang power snatch 3 High hang squat snatch 3 Overhead squat 3 Snatch balance Perform 3-4...Read More
METCON 12 min AMRAP 20 Ring rows 30 Wallballs 40 OH Plate walking lunges 50 Double unders Rx Ring rows are performed with heels on box and hands/feet on a level plane parallel to the ground Lunges Rx- 45/35# plate CORE WORK 50-40-30-20-10 Sit-ups Flutter kicks 30-25-20-15-10 Russian twists (medball)Read More
CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Weightlifting 1 set every 2 minutes for 16 minutes (8 sets): Power clean+ Clean Pull+ Hang Squat Clean+ Front squat Clean Complex...Read More
METCON Working on even minutes, resting on odd minutes, perform: 50 Kettlebell swings 50 Wallballs 150 Double unders 75 Sit-ups 50 Jumping pull-upsRead More