CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 18m/14f Calorie Row Waiters walk down and back each arm 12-20 Push-ups Broad jump 50′ Then; Front rack mobility Metcon Metcon (4 Rounds for time) 4 Rounds, each for time: 10 Box Jumps (24/20″) 10 Dumbbell thrusters (45/30#x2) 10 Burpees Rest 1:1 Cool Down Metcon (Weight) Core...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 Hang Power Snatch...Read More

CFPC – CrossFit (No Measure) 400 m run Down and Backs high knees + 10 air squats butt kicks + 10 pushups high kicks Spiderman lunge bear crawl / handstand walk Metcon (AMRAP – Rounds and Reps) Teams of 3- 25 Min AMRAP Alternating rounds: 5 burpee box jumps 24/20 10 KB Swings 53/35 20...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 Metcon Elizabeth (Time) 21-15-9...Read More

CFPC – CrossFit Warm-up (No Measure) Down and Backs 1) Burpee+jog x2 2) High knees 3) Butt kicks 4a) 5 inch-worms w/ 3 push-ups 4b) High kick march 5a) Walking quad stretch 5b) Burpee+jog x2 Metcon Metcon (5 Rounds for time) 5 rounds, each for time: 750m Row Rest 3 minutes *Aim to achieve each...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200m Jog 10 Slow Wall therapy squats 10 KB SDHP :30 sec Spiderman Lunge hold/side Then; BURGENER WARM-UP w/ barbell: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Weightlifting Spend 15 min...Read More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 20 High knees Spiderman Lunge hold (30 sec/side) 15 Heavy Russian swings 5 Leg swings each direction per leg 5 Slow PVC Front squats Gymnastics Level 1- Perform 3 sets of Push-ups, max reps in :30 sec, :90 sec rest Level 2- Perform 3 sets of Ring...Read More

CFPC – CrossFit Warm-up (No Measure) 2 Rounds: 200m Row – 85% Effort 10 Bird dog reps per side, controlled! 6 Single leg KB RDL per side Single leg balance, eyes closed – :30 sec per side Then; With PVC perform 8 PERFECT sets of: Push Press x2+ Split Jerk *Assess positioning in stance and...Read More

CFPC – CrossFit Warm-up 400m Jog 10 Ring rows 100′ Single arm KB overhead walk R-arm 100′ Single arm KB overhead walk L-arm 10 Ring rows 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...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 18 minutes to complete- 6 Rounds: a) Back squat, 6-6-4-4-2-2 Rest :45 sec b) RDL’s, 5-5-5-5-5-5 Rest 1:15 Proper mechanics are...Read More