METCON 3 Rounds: 10 Shoulder Press 20 Back squat 30 Deadlift Aim for unbroken sets of shoulder press and back squat but break if necessary at any point. Multiple bars (weights) are allowed.Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row, 70% 3 min Goblet squat hold 2 min box edge shoulder stretch 10 Barbell shoulder press- practice bar path- STAY CLOSE and elbows in front 10 Wall therapy squats- SLOW 10 Tempo Barbell Deadlift- SLOW and reinforce positions. Pause and assess. Weightlifting The CrossFit Total...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-upsAt workout pace: 6 Thrusters 6 Bar facing burpees 3 Thrusters 3 Bar facing burpees Warm-up (No Measure) 2 min Pigeon (banded) per...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Down and Backs 1a) High Knees 1b) Butt kickers 2a) Walking lunge stretch 2b) High kicks + Toe touch 3) Side shuffle 4) Karaoke 5) High skips 6a) Burpee broad jumps 6b) Spiderman lunge Perform 2 “Build-ups” before begginning 100m Sprints: Start at about 60% pace...Read More
