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Siteplicity
METCON 5 rounds for time: 15 Burpees 30 Double unders 15 Kettlebell swings (53/35#)
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CFPC – CrossFit Warm-up Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Weightlifting Back Squat (6...
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METCON 20 min AMReps: 400m Run Max set of Wallballs (20/14#)
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CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Metcon Metcon (Time) 21-15-9 Power Clean (95/65#) Thruster Burpees over bar Skill Metcon (No Measure) 3 rounds, not for time: 15 V-ups...
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METCON 18 min AMRAP 200m Run 10 Power clean (95/65#) 10 Box jumps (24/20″) 200m Run 10 Sumo deadlift High-pull 10 Burpees
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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 Weightlifting Back Squat (6 sets of 2 @80% 1RM, 1 set/ 2 min) Metcon Metcon (Time) 45 Wallballs (20/14#) 30...
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METCON 5 Rounds: 4 min AMRAP “Cindy” 5 Pull-ups 10 Push-ups 15 Air squats Rest 2 min Score= total rounds and reps of all 20 min. Pick up where you left off after 2 min rest each round.
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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 (AMRAP – Reps) 25...
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METCON 25 min AMRAP: 35 Sit-ups 30 Cal Row 25 Box jumps (24/20″) 25 Overhead squat (95/65#) 20 Lunge steps
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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 Weightlifting Back Squat (6 sets of 4 @80% 1RM, 1 set/ 2 min) Metcon Metcon (3 Rounds for reps) RX Metcon 3 Rounds, each for reps: :45 sec max Handstand...
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