METCON 15 min AMRAP 3 Burpees to 6″ target 3 Wallballs 3 Ring rows 6 Burpees to 6″ target 6 Wallballs 6 RIng rows 9 Burpees to 6″ target 9 Wallballs 9 Ring rows etc All 3 movements increasing by 3 reps per roundRead More
CFPC – CrossFit Warm-up (No Measure) Down and Back Spiderman Lunge 5 Inch-worms (3 Push-ups) High skips Lunge Stretch ___________________ 3 rounds: 15 Heavy Russian Swings 12 Ring Rows 9 Barbell Curls 6 Burpees w/ explosive jump Metcon Metcon (Calories) 24 min EMOM a) 8 Bench Press b) :30 sec Row (calories) c) 10 Dumbbell...Read More
METCON 6 min AMRAP 12 KB swings 9 Box jump overs 6 Push Press Rest 3 min 6 min AMRAP 10 Deadlift 6 Burpees over bar Rest 3 min 6 min AMRAP Calorie RowRead More
CFPC – CrossFit Warm-up (No Measure) 3 minute row: Minute one- 60-70% Minute two- 70-80% Minute three- 80-100% ___________________ 10 PVC Pass throughs 15 Light banded good mornings 10 Leg swings each direction/leg 5 Barbell Push press 5 Barbell Split jerk, pause in land Run through complex as class w/ PVC Assess and correct Weightlifting...Read More
CFPC – CrossFit Warm-up (No Measure) 12 min EMOM a) Row at moderate pace b) Box step-ups, short c) Sit-ups d) Jump rope (singles or doubles) Goal is to be moving for the entire 12 minutes at an easy pace. B) Front squat and ankle mobility Weightlifting Front Squat (1 set every 2 min) 6...Read More
METCON TABATA: Box jumps Sit-ups Air Squats Burpees 8 rounds of :20 work/ :10 rest per movement. 16 minute running clock. Record total reps for each movement.Read More
CFPC – CrossFit Warm-up Warm-up (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) 10 Squat jumps 10 Jump tucks 10 Close grip kipp swings TEST 12 min to find max height standing box jump Max Height Box Jump (Distance) Max Height Box...Read More
