CFPC – CrossFit   Warm-up Warm-up (No Measure) 400m Run ______________ 3 rounds, or 12 min: 6 Barbell RDLs :30-45 sec Handstand hold 15 Heavy Russian Swings 10 Reverse Lunge steps 1 SLOW Jefferson curl Weightlifting Deadlift (12 min to work up to a heavy set of 5) Metcon Metcon (AMRAP – Rounds and Reps)...Read More

CFPC – CrossFit   Warm-up Warm-up (No Measure) 500m Row _______________ 10 PVC Pass throughs 10 PVC Windmills Box edge shoulder stretch, :60 sec 3 Rounds: 10 Banded Face-pulls 10 Push-ups, full ROM, modify angle if necessary 6 Ring rows 3 Inch-worms, no push-up 10 Close grip kipp swings Gymnastics 1) Complete 5 sets of...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 and Reps) 15 min AMRAP: 20 Kettlebell swings (53/35#) 10 Burpee box jumps (24/20″) Core Work Metcon (No Measure) 3 sets, for quality: 10 Shoulder...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds, start anywhere: 1 min Row, 70-80% effort 10 Squat jumps 10 Glute bridges w/ pause 10 Banded face pulls 10 Hollow rocks ______________________ Couch stretch, :90 sec per leg Child’s pose, 1 min + 1 min w/shoulder variation 10 Leg swings each direction Warm-up power clean...Read More

CFPC – CrossFit Warm-up Metcon Warm-up (No Measure) 2 rounds of 10 reps of: Russian baby-makers (5 per round) Barbell Front squats Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Close grip kipp swings Perform movement prep and begin! Liam (Time) For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars...Read More

CFPC – CrossFit Warm-up Foam roll prior to class- quads, hamstrings, calves and upper thoracic region. Warm-up (No Measure) 3 Rounds: 10 PVC pass through+toe touch 10 Squat jumps 12 Lunge steps ________________ 1 min banded hamstring stretch/leg 1 min banded pigeon stretch/leg 10 Barbell RDLs 3 Jefferson curls Metcon Metcon (Time) 7 Rounds: 9...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog 3 rounds: 10 Burpees 10 Heavy Russian swings :30-45 sec handstand hold Metcon Metcon (Time) 120 Plyo Push-ups EMOM Perform: Kettlebell swings- 1 minute 1, 2 minute 2, 3 minute 3, etc Rx weight: 70/44# Plyo push-ups: Place plates (25’s or smaller) just outside your normal...Read More

CFPC – CrossFit Warm-up Snatch Warm-up (No Measure) Perform the following, once with a barbell and once with some added weight: 5 Snatch Grip RDL 5 Snatch High pulls (elbows high and outside) 5 Muscle Snatches (No rebend in the knees!) 5 Overhead squats 5 Snatch grip push press 5 Snatch balance 5 Hang power...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 (AMRAP – Reps) 16 min AMRAP 200m Run Max set of Push press (135/95#) 200m Run...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row, 70-80% effort 10 Barbell thrusters 20 Singles or Double unders Down and Back 1a) Lunge stretch 1b) Side lunge stretch 2a) Knee hug+ Quad stretch 2b) High skips (AMRAP!) 3a) High knees 3b) Wide leg Inch worms Mobility: :60 sec Couch stretch each...Read More