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

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

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

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

CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (Time)...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) Karaoke Weightlifting Perform 1 set...Read More

CFPC – CrossFit Warm-up Metcon (No Measure) Row 2 min 60-70% effort Rest :30 sec Row 1:30 70-80% effort Rest 1 min Row 1 min 85%+ 2 rounds: 12 Ring rows 15 Wallballs 18 Box step-ups Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP, rest 1:1 each round completed: 50′ Sled push down...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 Back Squat (4×6 @70-75%, 1 every 2 min) Metcon Metcon (Time) 50 Kettlebell swings 50 Burpee to 6″ target...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) “Hungry Hungry Hippos” Two teams with 10-15 Medballs between them in the center of the gym send 1 person at a time to the center, perform 5 burpees and grab a ball to bring back. Once all the balls are taken the team with the higher pound total...Read More