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
METCON 3 Rounds: 10 Shoulder Press 20 Back squat 30 Deadlift Aim for unbroken sets of shoulder press and back squat but break if necessary at any point. Multiple bars (weights) are allowed.Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row, 70% 3 min Goblet squat hold 2 min box edge shoulder stretch 10 Barbell shoulder press- practice bar path- STAY CLOSE and elbows in front 10 Wall therapy squats- SLOW 10 Tempo Barbell Deadlift- SLOW and reinforce positions. Pause and assess. Weightlifting The CrossFit Total...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-upsAt workout pace: 6 Thrusters 6 Bar facing burpees 3 Thrusters 3 Bar facing burpees Warm-up (No Measure) 2 min Pigeon (banded) per...Read More
