CFPC – CrossFit Warm-up (No Measure) 250m Row Leg swings- 10 each direction per leg Then; 3 rounds: 10 Close-grip kip swing 2 Wall walks -or- Inch worms+3 Push-ups 6 Hollow rock, roll into superman Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#22 min CAP Everyone can...Read More

METCON For time- 4 rounds: 400m Run 40 Air squats 400m Run 25 Sit-upsRead 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) KaraokeFollowed by; Front rack mobility...Read More

METCON 3 Rounds: 5 min AMRAP 10 Burpees 50 Singles 25 Wallballs (20/14#) Rest 2 min Pick up where you left offRead More

CFPC – CrossFit Warm-up (No Measure) 3 rounds: 5 Press and backs (barbell) 6 Kb turkish get-ups 10 Wallballs 10 Cal Row Weightlifting Push Press, 8 sets. 1 set every :90 sec Sets 1-2; 5 reps @65% Sets 3-4; 4 reps @75% Set 5; 3 reps @80% Set 6; 2 reps @85% Set 7; 1...Read More

METCON 5 Rounds: 15 Box jumps (24/20″) 10 Push-ups 10 Ring RowsRead More

CFPC – CrossFit Warm-up (No Measure) 2 rounds: 10 Goblet squats w/ Plate 10 Side lunge stretch reps per side 10 1-legged squat/side (foot on bench) 5 1-legged airplanes w/ rotation per side Weightlifting Deadlift 1 set every 2 minutes: Touch and go reps 8 reps @65% 5 reps @75% 5 reps @75% 3 reps...Read More

METCON 5 sets, each for distance: 3:00 min Row for Meters 1:30 RestRead More

CFPC – CrossFit Warm-up (No Measure) 3 Rounds: 10 Kb Goblet squats :45 sec Plank hold on forearms 10 PVC Pass Throughs KB “Waiters walk” down and back (hold handle and kb rests on forearm, keep shoulder externally rotated) Weightlifting 12 min running clock, 1 set/ 2 min 3×6 Back squats @75-80% Immediately followed by;...Read More

METCON 30 min EMOM, 3 stations/10 rounds: A) 10 Slamball throw downs (40/20#) B) 10 Sumo Deadlift High-pull (75/55#) C) 10 V-upsRead More