METCON 5 Rounds: 400m Run 15 Kettlebell swings (53/35#) Max set of wallballs (20/14#) Rest 2 minutes between rounds Record reps of wallballs for scoreRead More
CFPC – CrossFit Warm-up Warm-up (No Measure) 12 min warm-up “AMRAP” (70% speed, focus on quality movement and ROM) Round: 200m Row 10 Push-ups 10 Ring rows 5 PVC Pass throughs 5 PVC Overhead Squats :30 sec plank hold (forearms) Gymnastics (No Measure) *WEEK 2 of 6* 15 min to complete work at your skill...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 Skill (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up”...Read More
METCON 3 rounds, for time: 100 Singles 30 Kettlebell swings (44/26#) 200m Run CORE Not for time: Accumulate 100 Sit-ups Accumulate 100 Weighted Russian twist Accumulate 2:00 of hanging from Pull-up bar with knees at 90 degreesRead 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 Metcon Metcon (Time) 3 rounds, for time: 50 Double unders 30 Kettlebell swings (53/35#) 20 Calorie Row Cool Down (No Measure) Not...Read More
CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 200m Row 8 Burpees 8 Ring rows 12 Kb swings (american, light) 6 Kipp swings, close-grip Skill (No Measure) 15 min to complete work at your skill level: Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×5 self-assisted pull-upsRead More
METCON 12 min AMRAP 10 Ring rows (horizontal, feet on box) 10 Wallballs (20/14#) 10 Ring Push-ups (horizontal, feet on plate) Then; Not for time: Accumulate 50 hollow rocks Accumulate 30 Super-mans Accumulate 3:00 Plank hold, weighted if possibleRead More
