CFPC – CrossFit Warm-up (No Measure) Agility Ladder -One foot per hole -Two feet per hole -Zig zag, two feet per hole -Lateral, two feet per hole -Lateral, two feet in and out Plyo Boxes -Conga line, go through 3-5 times, jumping over and down from each box Weightlifting 10 min EMOM: Even- 1/1 Turkish...Read More
CFPC – CrossFit Warm-up (No Measure) Lunge down and back Bear crawl down and back 5 min EMOM 10 Heavy Russian swings+ 10 Push-ups Weightlifting Deadlift (4 sets of 7 @70-75%) 1 set every 2 minutes Metcon 3 min Test (AMRAP – Reps) 3 min AMRAP Burpees to 6″ targetRest 5 min Metcon (AMRAP –...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 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 5a) Pivot squats 5b) Broad jumps Metcon Back Squat (5 sets of 8 @70%) Metcon (Weight) Every 4...Read More
CFPC – CrossFit Warm-up (No Measure) 3 Rounds, or 15 min: 30 Double unders, 60 singles 10 Spiderman lunges 15 Hollow rocks, or :20 sec hold 10 Barbell thrusters :30-:45 sec HS hold Weightlifting 1 set every 2 min for 16 min: 2 sets of 1+1 @65-75% 3 sets of 1 @75-85% 3 sets of...Read More
