METCON Every 5 minutes for 30 min: 40m/30f Calorie Row 20 Push press Rest remaining time between rounds. Record each round working time. Mobility work Post-WODRead More
CFPC – CrossFit Warm-up Warm-up (No Measure) 4 rounds: Row 10 calories 10 Push-ups :30-45 sec HS hold 10 Banded face pulls :30 sec pull-up bar hang Metcon Metcon (6 Rounds for time) Every 5 minutes for 30 min: 40m/30f Calorie Row 20 Handstand push-ups Rest remaining time between rounds. Record each round working time....Read More
WEIGHTLIFTING 5 sets each, 1 set every :90 seconds for 15 min: a) :60 sec plank hold b) 6 Single arm RDL’s per leg METCON 10 min AMRAP 21 Kettlebell swings 15 Burpees 9 Slam balls Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) Partner up row game: 6 sets each, take turns rowing and attemping to stop exactly at 100m. If you go over, do 10 burpees. If you both stay under, the one further from 100m performs a burpee for every meter short of 100. Weightlifting Alternate movements for 5...Read 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) KaraokeMedball reverse throw drill- max...Read More
METCON 15 min AMRAP 18 Wallballs 15 Step-ups 12 Ring rows Weightlifting 1 set every :90 sec for 15 min (5 rounds)- a) 12 Weighted lunges b) 8 Ring Squat row and reach each sideRead More
CFPC – CrossFit Warm-up Warm-up (No Measure) 30 Jumping jacks 25 Double unders/50 singles 20 Air squats, controlled 15 Jumping pull-ups or ring rows 10 PVC Pass through & toe touch Then; 3 rounds: 10 Kipp swing 5 Barbell press and back :30 sec PVC Front rack mobility :30-45 sec HS hold Metcon Fran (Time)...Read More
METCON “Loredo” With a 30 min STRICT time cap, complete as much as possible of- Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 metersRead 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-ups Weightlifting Deadlift (4 sets of 8, @70% 2 min rest btwn sets) Metcon Metcon (5 Rounds for time) Rx- (male/female) Pull a...Read More
