CFPC – CrossFit Warm-up Metcon Warm-up (No Measure) 2 rounds of 10 reps of: Russian baby-makers (5 per round) Barbell Front squats Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Close grip kipp swings Perform movement prep and begin! Liam (Time) For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars...Read More

CFPC – CrossFit Warm-up Foam roll prior to class- quads, hamstrings, calves and upper thoracic region. Warm-up (No Measure) 3 Rounds: 10 PVC pass through+toe touch 10 Squat jumps 12 Lunge steps ________________ 1 min banded hamstring stretch/leg 1 min banded pigeon stretch/leg 10 Barbell RDLs 3 Jefferson curls Metcon Metcon (Time) 7 Rounds: 9...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog 3 rounds: 10 Burpees 10 Heavy Russian swings :30-45 sec handstand hold Metcon Metcon (Time) 120 Plyo Push-ups EMOM Perform: Kettlebell swings- 1 minute 1, 2 minute 2, 3 minute 3, etc Rx weight: 70/44# Plyo push-ups: Place plates (25’s or smaller) just outside your normal...Read More

CFPC – CrossFit Warm-up Snatch Warm-up (No Measure) Perform the following, once with a barbell and once with some added weight: 5 Snatch Grip RDL 5 Snatch High pulls (elbows high and outside) 5 Muscle Snatches (No rebend in the knees!) 5 Overhead squats 5 Snatch grip push press 5 Snatch balance 5 Hang power...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 (AMRAP – Reps) 16 min AMRAP 200m Run Max set of Push press (135/95#) 200m Run...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row, 70-80% effort 10 Barbell thrusters 20 Singles or Double unders Down and Back 1a) Lunge stretch 1b) Side lunge stretch 2a) Knee hug+ Quad stretch 2b) High skips (AMRAP!) 3a) High knees 3b) Wide leg Inch worms Mobility: :60 sec Couch stretch each...Read More

CFPC – CrossFit Warm-up 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 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps Metcon...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog ______________ 2 rounds: 10 Squat jumps 12 Lunge steps 10 Barbell Good mornings Mobility: 2 min Goblet squat hold 1:30 Couch stretch/side 5 min to warm-up back squat weight Weightlifting Back Squat (5 sets of 4-6 reps, 75-85% 1RM 1 set every 3 min) Metcon Metcon...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 (AMRAP – Rounds and Reps) 14 min AMRAP 200m Run 15 Bench Press (135/75#) 1 Legless...Read More

CFPC – CrossFit Warm-up 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 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps Metcon...Read More