CFPC – CrossFit Warm-up (No Measure) 3 Rounds: Single arm Russian swing, 10 per arm 10 *Perfect* PVC Overhead squats 10 Kipp swings 15 Sit-ups 10 Band or barbell good mornings Metcon Metcon (AMRAP – Reps) 10 min EMOM, alternating movements a) :20 sec Row for AVG WATTS b) :30 sec Push-ups (deficit for extra...Read More
CFPC – CrossFit Warm-up (No Measure) 800m Jog ________________ 3 Rounds, or 10 min: 5 Pike Push-ups 5 Ring Rows 10 Barbell thrusters 10 Kettlebell swings 10 Kipp swings 15 Sit-ups Prepare and practice movements for WOD Metcon If you are not completing Rx’ed please consider using Dumbbells for thrusters The Seven (Time) 7 Rounds...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-ups Weightlifting 20 minutes total: Reset between reps Every 2 min for 6 min (3 sets) complete: 2 Power Clean @65%+ Followed by;...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 Weightlifting Perform 5 sets of each, alternating: 6 Bench Press 6 Bent over row Rest 1 min between movements and...Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 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) Karaoke 3 Rounds: 10 Cat/Cow 3 max distance medball reverse toss For 8 minutes on...Read More
CFPC – CrossFit Warm-up (No Measure) 3 min Row, :50 sec easy, :10 sec hard Bear crawl Down and Back Then; 3 Rounds: :30-40 sec HS hold (or 2 Dumbbells OH) 10 Pike Push-ups (quality) 15 Hollow rocks 15 Pull-ups or ring rows 10 Air squats Weightlifting 1 set every 2 min for 8 min....Read More
