CFPC – CrossFit Warm-up (No Measure) 20 min “AMRAP”-70% effort 2 min Row 9 Push ups 12 Dumbbell weighted step ups 15 Heavy russian swings 15 Banded face pulls 18 Sit-ups 10 PVC Overhead squats Metcon Metcon (AMRAP – Reps) 16 min AMRAP 20 Pull-ups 20 Burpees 20 Sumo Deadlift High-pulls Light weight. Perform pull-ups...Read More

METCON 4 Rounds for time: 500m Row 20 Sit-ups 20 Thrusters (light) 20 Jumping pull-upsRead More

CFPC – CrossFit Warm-up (No Measure) Row 3 min 3 Rounds, or 15 min: :30-:40 sec HS Hold, or plate hold 10 Box jumps 10 Kipp swings :45 sec pigeon per side :45 sec Spiderman lunge per side Weightlifting Front Squat (7 sets of 3, 1 set every :90 sec for 10:30) Metcon Metcon (AMRAP...Read More

METCON 6 Rounds for time: 200m Run 15 Burpees 20 Sit-ups 25 Air squatsRead More

METCON 30 min EMOM a) 12 SDHP b) 10 Push press c) 8 Front rack lunge steps Use same weight. Keep it light and focus on form and maintaining heart rate!Read More

METCON 5 min AMRAP 5 Box jumps 7 Push-ups 9 Kettlebell swings Rest 2 min 5 min AMRAP 12 Front squats 6 Burpees over bar Rest 2 min For time: 50 Lunge steps 50 Sit-ups 100 Double undersRead More

CFPC – CrossFit Warm-up (No Measure) 3 min Row 3 Rounds: 10 Barbell press over and backs 5 Barbell Good mornings 10 Push-ups 15 Heavy Russian swings Weightlifting Bench Press (Spend 12 min to find a heavy single) Use partner/spotters. Metcon Spend 10 min Mobilizing and warming up movements CrossFit Games Open 15.4 (AMRAP –...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 Weighted Pull-ups (Spend 9 min to find heavy single ) Scale: Chin over bar hold for max time, 3...Read More

METCON 4 rounds: (AMRAP) 3 min Row (Cal) 2 min Wallballs Score= total Cal+WallballsRead More

CFPC – CrossFit Warm-up (No Measure) 50 double unders or 100 Singles 300m Row Rest 1 min 2 rounds: :20 sec Row for max AVG Watts :40 sec rest 2 Rounds: 10 Perfect squats 10 Barbell good mornings 10 Russian swings Weightlifting Back Squat Spend 12 minutes working to a “heavy single” (not necessarily 1RM...Read More