CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 1:00 min Row, building in intensity 10 Burpees :30-:45 sec handstand hold 15 Hollow rocks or sit-ups 10 Ring rows or 8 strict Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 15 Calorie Row 12 Burpees 9 Box jumps (moderate to high) Rest 5...Read More
CFPC – CrossFit Warm-up Down and Backs Lunge down, w/ side stretch 5 inch-worms with 3 pushups High kicks+toe touch Bear crawl Couch stretch- 2 min per side Spiderman lunge w/ shoulder variation- 2 min per side Barbell Basics (No Measure) With a barbell, perform (PVC for beginners); 2 rounds: 5 Deadlift w/ Pause at...Read More
CFPC – CrossFit Warm-up (No Measure) Row 6 minutes at 70-75% effort 12 min Mobility: Chest stretch Upper back foam roll Banded shoulder stretch variations Couch stretch 2 min each leg w/ :45 rest between Two sets of: Banded Good Morning x 15-20 reps Rest :30 sec :30 sec of Rowing @ 80-85% Rest :30...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 Metcon A) METCON -or- B) ROMWOD Metcon (5 Rounds for time) Every 5 minutes for 25 minutes: 300m Row 50′...Read More
