CFPC – CrossFit Warm-up Warm-up (No Measure) “Hungry Hungry Hippos” Two teams with 10-15 Medballs between them in the center of the gym send 1 person at a time to the center, perform 5 burpees and grab a ball to bring back. Once all the balls are taken the team with the higher pound total...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 Gymnastics 3 Rounds: Max set of Ring Dips Rest 1 min Max set of Pull-ups Rest 1 min Dips scale->...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 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (4...Read More
CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Metcon Metcon (Calories) 28 min EMOM...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row, 70% 3 min Goblet squat hold 2 min box edge shoulder stretch 10 Barbell shoulder press- practice bar path- STAY CLOSE and elbows in front 10 Wall therapy squats- SLOW 10 Tempo Barbell Deadlift- SLOW and reinforce positions. Pause and assess. Weightlifting The CrossFit Total...Read More
