CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Metcon If class is >6 athletes, split and perform either A or B then switch. A: 5k Row (Time) Max Effort 5k Row Core Work B: Metcon (No Measure) 3...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 10 PVC Overhead squats 15 Heavy Russian swings 5 Barbell RDLs Weightlifting Bent Over Row (5 sets of 5, 1 set every 2 min (no lurching!)) Metcon Childs pose – 1 min + :30 sec shoulder variation :30-45 sec Handstand hold With PVC...Read More
CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (10 Rounds for time) 10 Rounds: 250m Row Rest 2x row effort or alternate in groups...Read More