CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics Alternate movements until you have completed 5 sets in total. a) Weighted pull-ups, 3 reps AHAP -Scaling...Read More
METCON 5 Rounds: 15 Shoulder press (95/65#) 100′ Waiters walk/arm (45/25# DB) 15 Ring rows 20 Lunge steps w/ medball (20/14#) Rest 2 minutes Record total working time (subtract the 8 min of rest) Rest 5 min 50 Calorie Assault bikeRead More
CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 2 min Row 10 Reverse lunge steps 20 Jumping jacks 10 Barbell good mornings 20 Heavy Russian swings Discuss deadlift points of performance and practice with unloaded barbell: 1) Maintain lumbar curve 2) Hips and shoulders rise together 3) Weight biased to the heels 4) Shoulders...Read More
CORE Not for time: 3 rounds- 1:00 front plank :45 sec side plank each side 10 Barbell good mornings 15 Back extension METCON For time: 25 Burpees 50 Kettlebell Swings (53/26#) 25 BurpeesRead More