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 Metcon Metcon (Time) 21-15-9 Power Clean (95/65#) Thruster Burpees over bar Skill Metcon (No Measure) 3 rounds, not for time: 15 V-ups...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 (6 sets of 2 @80% 1RM, 1 set/ 2 min) Metcon Metcon (Time) 45 Wallballs (20/14#) 30...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 – Reps) 25...Read More

CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 Squats Weightlifting Back Squat (6 sets of 4 @80% 1RM, 1 set/ 2 min) Metcon Metcon (3 Rounds for reps) RX Metcon 3 Rounds, each for reps: :45 sec max Handstand...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 Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 12 Burpees 9 Deadlift (155/105#) 6 Hang Power clean Metcon (No Measure)...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 15 Squats :30 sec HS hold or OH hold Weightlifting 10 min EMOM: a) 3 Push Press 70-75% b) :30 sec AMRAP DU Push Press Metcon Metcon (Time) 5 rounds: 10 Thrusters (95/65#) 10 Box...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 Back Squat (6...Read More

CFPC – CrossFit Warm-up Clean and Jerk (No Measure) 3 rounds: 5 Press and back (PVC) 5 Close-grip kip swing 10 Cat/Cow with 3 sec hold 15 sec Superman Hold 15 sec Handstand, or, reverse hand plank hold Weightlifting Push Press (7 sets of 3 @70-75%, every :90 sec) Metcon Metcon (AMRAP – Rounds and...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Burpees 10 Heavy Russian swings 5 PVC Pass throughs 5 PVC Press and back 5 PVC OH squat 50′ Broad jumps Weightlifting 9 min EMOM 1 Hang Snatch+ 1 Power Snatch 70-80% 1RM A1: Hang Snatch A2: Power Snatch Metcon Metcon (Time) 5 Rounds: 6...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 Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Weightlifting A1: Shoulder Press (3×8 @60-65%) A2: Farmer’s Carry (3 sets of 200m Carry,...Read More