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 Metcon Metcon (Time) 6 Rounds: 9 Deadlift (40% 1RM) 18...Read More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) Run 400m 15 Slam Balls TRX 20 Squat (M) 20 One Leg Box Step Ups TRX 20 Step Back Lunges (M) TRX 20 Mid Row + Curl + Y Row (M) TRX 20 Pull + Twist + Extend (M) TRX 20 Burpees (Switch feet after 10)...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 1 set every 2 minutes for 20 minutes: 3 sets of 2 Power Clean + Power Jerk 3 sets 2 Squat...Read More

CFPC – CrossFit Warm-up (No Measure) 5 min Row -70-75% Pace Then, 10-15 min Mobility for: Banded Lat stretch Chest stretch Foam roll upper back Single-arm hang from the bar (:30 sec/side) Then, 800m Jog (~75% effort) 30 Hollow Rocks 4 Rounds: Row :30 sec @90% Rest :30 sec One set, with an empty barbell,...Read More

CFPC – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Metcon a) METCON -or- b) ROMWOD A: Bench Press (4 sets of 6, 1 set every 2 minutes (~70-80%)) Rest 5-10 and prepare for METCON Metcon (AMRAP – Rounds and Reps) 14 min AMRAP...Read More

CFPC – CrossFit Warm-up Full body warm-up (No Measure) 25 Jumping jacks 5 Inch worms with 3 push-ups 25 High knees 5 Burpees 25 Butt kicks 5 Slow toe touches and holds 25 High kicks 10 PVC Pass through 10 PVC Press and reach back 10 PVC Overhead squat Metcon Metcon (AMRAP – Rounds) 32...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 Gymnastics Strict Pull-ups Complete 50% of your max set every 2 minutes for a total of 4 sets. Rest 1...Read More

CFPC – TRX/Yoga Metcon (AMRAP – Rounds and Reps) Row 300m Bear Crawl 2x TRX Split Squat 20 (M) TRX Wide Row+Curl+Y Row 20 (M) TRX Squat+Reach 20 (M) 10 Box Jumps TRX Chest Press+Fly 15 (L) TRX Front Squat 20 (L) TRX Burpees 10 (L) TRX Sprinter Start 20 (L) 30 SitupsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 2 min Row :30-45 sec HS hold or Barbell OH 10 Shoulder press (bar path!) 5 Wall therapy squats SLOW :30 Spiderman Lunge each leg Weightlifting 5 sets of 3 Shoulder press @70%+ 1 set every 2 minutes Followed by; 6 Sets of Back squat: 6@60%...Read More

CFPC – CrossFit Warm-up (No Measure) 20 Jump squats 10 Tempo PVC Deadlifts 10 PVC Pass through+toe touch 10 Leg swings each direction 40 Double unders or 80 Singles 6 min “AMRAP” 10 Heavy Russian swings 8 Goblet Squat 6 V-ups, or Sit-ups Spend 15 minutes working up on Squat Cleans: Perform 3-5 singles on...Read More