CFPC – CrossFit   Warm-up Foam roll prior to class: Thoracic (upper back) and triceps (place bar on squat rack and smash/roll tricep across the collar region) Metcon Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips...Read More

CFPC – CrossFit   Warm-up Warm-up (No Measure) 400m Run ______________ 3 rounds, or 12 min: 6 Barbell RDLs :30-45 sec Handstand hold 15 Heavy Russian Swings 10 Reverse Lunge steps 1 SLOW Jefferson curl Weightlifting Deadlift (12 min to work up to a heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps)...Read More

CFPC – CrossFit   Warm-up Warm-up (No Measure) 500m Row _______________ 10 PVC Pass throughs 10 PVC Windmills Box edge shoulder stretch, :60 sec 3 Rounds: 10 Banded Face-pulls 10 Push-ups, full ROM, modify angle if necessary 6 Ring rows 3 Inch-worms, no push-up 10 Close grip kipp swings Gymnastics 1) Complete 5 sets of...Read More