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 Weightlifting Shoulder Press (8×3, 1 set...Read More
STRENGTH 8×3 Shoulder Press, 1 set each :90 sec- AHAP METCON 3 Rounds for time: 400m Run 9 Push Press 15 Box Jumps (24/20″) 21 Front Squat (115/75#)Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 15 Cal Row 15 Push-ups 15 Air squats 15 Heavy Russian swings 15 Sit-ups Weightlifting Deadlift (5-4-3-1-1-1-1-1, working to a new 1RM) Beginning with a moderate weight, build up to three, 1 rep attempts at a 1RM 5 reps @65% 4 reps @75% 3 reps @82%...Read More
METCON 15 Rounds for time: 5 Ring Rows 10 Push-ups 15 Air squats Core Complete in as few sets as possible, not for time: 100 Sit-ups 75 Russian Swings 50 Single Kb RDLRead More
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 Metcon Metcon (AMRAP –...Read More
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 Build in weight across sets to potentially establishing a new 1RM. 5 reps @60% 4 reps @68% 3 reps...Read More
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 Weightlifting Back Squat (5-4-3-1-1-1-1-1, working to a new 1RM) 5 reps @65% 4 reps@75% 3 reps@85% 1 @90% 1 @95% 3×1 @~100%+...Read More
