CFPC – CrossFit Warm-up Metcon (No Measure) Row 2 min 60-70% effort Rest :30 sec Row 1:30 70-80% effort Rest 1 min Row 1 min 85%+ 2 rounds: 12 Ring rows 15 Wallballs 18 Box step-ups Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP, rest 1:1 each round completed: 50′ Sled push down...Read More

STRENGTH 3 sets of 10 Back squat @60-65% 1RM, 1 set every 2 minutes METCON For time: 50 Kettlebell swings 50 Burpee to 6″ target 50 Kettlebell swingsRead 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 Back Squat (4×6 @70-75%, 1 every 2 min) Metcon Metcon (Time) 50 Kettlebell swings 50 Burpee to 6″ target...Read More

METCON 3 Rounds: 3 min Row (calories) 2 min Jumping pull-ups 1 min Push press Rest 2 minRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) “Hungry Hungry Hippos” Two teams with 10-15 Medballs between them in the center of the gym send 1 person at a time to the center, perform 5 burpees and grab a ball to bring back. Once all the balls are taken the team with the higher pound total...Read More

METCON 4 Rounds: 400m Run 30 Lunge steps 20 KB swingsRead 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 Gymnastics 3 Rounds: Max set of Ring Dips Rest 1 min Max set of Pull-ups Rest 1 min Dips scale->...Read More

METCON 4 Rounds, each for time: 30 Burpees 20 Dumbbell clean and jerk Rest :90 sec 26 min CAPRead More

CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (4...Read More

METCON 28 min EMOM a) 30 Air squats b) 20 Push-ups c) 15 Deadlift (light-moderate) d) 15 Ring RowsRead More