CFPC – CrossFit Warm-up Warm-up (No Measure) Banded shoulder mobility :60 sec per arm/per stretch Front rack Lat stretch Archer Banded lunge, facing rig 2 Rounds: 10 Barbell Push press 10 Push-ups 10 Air squats 20 Jumping jacks Metcon Metcon (Time) Working on even minutes, resting on odd minutes, perform: 50 Calorie row 50 Pull-ups...Read More

CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 400m Run Bear Crawl 2x 20 KB Deadlifts TRX 15 Squat Jumps (M) TRX 20 Mid Row + Split Row (M) TRX 20 Step Back Lunges (M) 10 Burpee Box Jumps TRX 20 Squat Twist + Reach (M) 15 Slamballs 30 Quick Toe Touches to...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Tempo Wallballs 250m Row 12 Heavy Russian Swings 12 Lunge steps 2 min Couch stretch/leg 2 min Pigeon on box edge/leg Weightlifting Back Squat (6×4 with 43X1 Tempo) 4 reps every 3 min for 15 min (6 sets), 43X1 Tempo As heavy as possible WITH...Read More

CFPC – CrossFitRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row, 70% effort Front rack band stretch, 2 min per arm KB Waiters carry 100′ per arm 3 Wall walks Bear Crawl 50′ Crab walk 50′ Accumulate 40 heavy russian swings 10 leg swings each direction Warm-up power cleans and prepare handstand push-ups Metcon Holleyman (Time)...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 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Weightlifting Every 2 minutes for 20 minutes: a) 5 Snatch...Read More

CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 400m Run TRX 20 Front Squat (L) 15 Wallballs 6 Turkish Get Ups TRX 20 Chest Press + Fly (L) 15 KB Swings 20 X Factors TRX 20 Superman Press (L) TRX 20 Lat Pulls (L) 40 Lateral line hopsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) :90 sec banded Ankle stretch per leg :90 sec banded pigeon stretch per leg 2 min banded front rack mobility :90 sec band shoulder bully 10 Wall therapy squats 10 Russian baby makers 5 Barbell shoulder press+ 5 Push press+ 5 Power jerks Weightlifting Every 3 minutes for...Read More

CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 200m Row 4x Farmers Walk 15 Slamballs TRX 20 Squat (M) 15 Box Jumps TRX 20 Mid Row +Curl + Y Row (M) 15 Burpees TRX 20 Twist + Reach (M) TRX 10 Warrior 3 (M) TRX 15 Chest Press + Fly (L) 2x Bear...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 Metcon Metcon (5 Rounds for time) 5 Rounds, each for time: 400m Row 20 Pull-ups 200m Run 40 Double unders...Read More