CFPC – CrossFit Warm-up Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) High kicks 3 Rounds, or 10 minutes: 9 Kettlebell RDL’s 12 Banded Face-pulls 15 Kettlebell swings 10-15 Push-ups Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP 10 Burpee plate to overhead 50′ Sled drag...Read More

CFPC – CrossFit Warm-up 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 Barbell Shoulder press Gymnastics 8 min EMOM: A) 6 Weighted, or strict, Pull-ups B) 8-12 Strict HSPU Alternate movements every other minute. Pull-ups: a)...Read More

CFPC – CrossFit Warm-up 4 min Row :45 sec 70-80% effort :15 sec 90-100% effort Perform Burgener Warm-up with barbell Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min AMRAP- Circle up burpees: circle up. Each person perfoms a burpee one at a time, moving clock-wise around the circle. A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Pivot squats Leg swings (10 each direction) 15 Wall therapy squats 20 Sit-ups Metcon...Read More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: Single arm Russian swing, 10 per arm 10 *Perfect* PVC Overhead squats 10 Kipp swings 15 Sit-ups 10 Band or barbell good mornings Metcon Metcon (AMRAP – Reps) 10 min EMOM, alternating movements a) :20 sec Row for AVG WATTS b) :30 sec Push-ups (deficit for extra...Read More

CFPC – CrossFit Warm-up (No Measure) 800m Jog ________________ 3 Rounds, or 10 min: 5 Pike Push-ups 5 Ring Rows 10 Barbell thrusters 10 Kettlebell swings 10 Kipp swings 15 Sit-ups Prepare and practice movements for WOD Metcon If you are not completing Rx’ed please consider using Dumbbells for thrusters The Seven (Time) 7 Rounds...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 20 minutes total: Reset between reps Every 2 min for 6 min (3 sets) complete: 2 Power Clean @65%+ Followed by;...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 Perform 5 sets of each, alternating: 6 Bench Press 6 Bent over row Rest 1 min between movements and...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 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 3 Rounds: 10 Cat/Cow 3 max distance medball reverse toss For 8 minutes on...Read More

CFPC – CrossFit Warm-up (No Measure) 3 min Row, :50 sec easy, :10 sec hard Bear crawl Down and Back Then; 3 Rounds: :30-40 sec HS hold (or 2 Dumbbells OH) 10 Pike Push-ups (quality) 15 Hollow rocks 15 Pull-ups or ring rows 10 Air squats Weightlifting 1 set every 2 min for 8 min....Read More