CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Run _____________ 3 rounds: 7-10 Push-ups 10 Walking lunges 5 Squat Jumps 8 Dumbbell Push press 15 Russian swings Then; 1:30 Pigeon stretch, each leg 3 SLOW Jefferson curls 5 High hang power clean 5 Barbell hang power clean 5 3-position pause power cleans (pause 1 sec...Read More
CFPC – CrossFit Warm-up Metcon 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-ups3 sets of: 10 Banded face pulls 10 Band pull aparts 10 Close grip kipp swings Then; 2 min Goblet...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Then; 3 rounds: 10 Goblet squats 10 Barbell push press 10 Close grip kipp swings 5 Russian baby-makers 10 Banded face pulls :30 sec handstand hold, can be against the wall or accumulated free-standing Finally; Band front rack stretch :90 sec/arm Weightlifting 7 sets of 2...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 6-12 Hand release Push-ups 15 Russian KB swings 200m Row 1 min Double under practice Gymnastics Alternate between Weighted (or non-weighted) Push-ups and Ring Rows. Perform 5 reps per set, for 5 sets each. Rest 1-2 minutes between movements. 5 Rounds: 5 Weighted push ups, rest...Read More