CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (Time) 6 Rounds: 10 Bench press (155/95#) 15 Box jump overs (24/20″) 30 Double unders Set-up...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 Metcon If class is >6 athletes, split and perform either A or B then switch. A: 5k Row (Time) Max Effort 5k Row Core Work B: Metcon (No Measure) 3...Read More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps10 Leg...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 10 PVC Overhead squats 15 Heavy Russian swings 5 Barbell RDLs Weightlifting Bent Over Row (5 sets of 5, 1 set every 2 min (no lurching!)) Metcon Childs pose – 1 min + :30 sec shoulder variation :30-45 sec Handstand hold With PVC...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) *Foam roll and Stretch prior to class 400m Run Discuss WOD ______________ 2 Rounds: 10 Scap activation pull-ups 10 Scap activation push-ups 12 Air squats 16 Jumping jacks 10 PVC Pass throughs Childs pose 1 min + :30 sec W/ Shoulder variation 10 Leg swings/directions Accumulate 20 banded...Read More

CFPC – CrossFit Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 PVC Pass through+ toe touch 5 Push press (dip, pause, assess vertical torso…then drive up) 10 Close-grip kip swing 5 Cat/Cow with 3 sec hold 2 Jefferson curls w/ barbell 15 sec Superman hold 15 sec Hollow hold 2 Wall walksDiscuss complex. Perform complex...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 Metcon Metcon (AMRAP – Rounds) 20 min EMOM a) 14 Medball Lunges (20/14#) b) 20 Medball Sit-ups c) 40 Double unders d) 10 Strict Pull-ups Score= minutes total reps were...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Squat jumps :30-45 sec handstand hold 12 HR Push-ups 12 Lunge steps ________________ 10 Leg swings/direction 10 PVC pass throughs 10 Barbell RDLs Box edge lat stretch 1 min Banded archer stretch :45 sec/side Front rack stretch :45 sec/side Metcon Metcon (AMRAP – Rounds and...Read More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (10 Rounds for time) 10 Rounds: 250m Row Rest 2x row effort or alternate in groups...Read More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps10 Leg...Read More