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 jumps Metcon...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog ______________ 2 rounds: 10 Squat jumps 12 Lunge steps 10 Barbell Good mornings Mobility: 2 min Goblet squat hold 1:30 Couch stretch/side 5 min to warm-up back squat weight Weightlifting Back Squat (5 sets of 4-6 reps, 75-85% 1RM 1 set every 3 min) Metcon Metcon...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 – Rounds and Reps) 14 min AMRAP 200m Run 15 Bench Press (135/75#) 1 Legless...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 jumps Metcon...Read More

CFPC – CrossFit   Warm-up Warm-up (No Measure) 17.4 isssss….. 16.4! For those of us who completed this Open event last year, we know what a beating the deadlifts can be. Please take the warm-up seriously and prepare you entire posterior chain properly. 3 Rounds: 1 min Row, 70-80% effort 10 Squat jumps 10 PVC...Read More

CFPC – CrossFit   Warm-up Clean/Press Warm-up (No Measure) 3 rounds: 5 Press and back (Bar) 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 walks Metcon Metcon (Time)...Read More

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