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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

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 jumpsDiscuss modifying...Read More

METCON 18 min AMRAP: 15 Calorie Row 30 min Double unders 15 Dumbbell Bench press (35/20#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Down and Backs 1a) Lunge stretch 1b) Inch worm (5x w/ 3 Push-ups, keep legs shoulder width) 2a) High knees 2b) Quad pull into Spiderman lunge 3) Banded lateral walk (double loop band and place just above knees, keep tension in the band and walk down...Read More