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 Metcon Metcon (Time) 30 Cal Row 60 Double unders 20 Strict Handstand Push-ups 60 Double unders 30 Cal Row Skill...Read More

METCON 2 Rounds, for time: 50 Sit-ups 40 Russian Swings (53/35#) 30 Burpees 800m RunRead 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 Weightlifting 8 reps @60%...Read More

METCON For time: 7 Rounds: 50′ Burpee Broad jumps 200m Run 10 Push press (75/55#)Read More

CFPC – CrossFit Warm-up Complete “Skill transfer” before weightlifting and “Warm-up” prior to the METCON Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving...Read More

METCON 4 Rounds, for total reps: 4 min AMRAP 20 KB Swing (53/35#) 20 Wallballs (20/14#) Max rep Burpees Rest 2 min btwn rounds CORE 3 rounds: 30 Russian Twist (medball) 20 Lunge steps (kb in each hand) 10 Good mornings (bar)Read More

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 Metcon (AMRAP – Reps) 4 Rounds, for total reps: 3 min AMRAP 15 Calorie Row 15 Ring dips Max rep Front squat (135/95#) Rest :90 sec btwn roundsScore= total...Read More

METCON 18 min AMRAP 100 Singles 80 Flutter kicks 60 Goblet Squats (53/35#) 40 Step-ups (24/20″) 20 Sumo Deadlift High-pull (53/35#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 250m Row 20 Heavy Russian swings 20 High knees :20 sec Lunge hold/side 10 V-ups Weightlifting Deadlift (6 sets of 3, 1 set/ 2 min @80-85%) Metcon Metcon (AMRAP – Reps) 8 min AMRAP 5 Handstand Push-ups 10 Box jumps (30/24″) 15 Kettlebell swings (70/53#)Read More

METCON For time: 800m Run Then; 8 Rounds of: 15 Push-ups 15 Jumping pull-ups 15 Burpees Followed by; 400m Farmers carry (35/26# each hand)Read More