Month

March 2016
CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row, 70% effort Front rack band stretch, 2 min per arm KB Waiters carry 100′ per arm 3 Wall walks Bear Crawl 50′ Crab walk 50′ Accumulate 40 heavy russian swings 10 leg swings each direction Warm-up power cleans and prepare handstand push-ups Metcon Holleyman (Time)...
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CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 400m Run TRX 20 Front Squat (L) 15 Wallballs 6 Turkish Get Ups TRX 20 Chest Press + Fly (L) 15 KB Swings 20 X Factors TRX 20 Superman Press (L) TRX 20 Lat Pulls (L) 40 Lateral line hops
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CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Weightlifting Every 2 minutes for 20 minutes: a) 5 Snatch...
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METCON 16 min AMRAP 15 Box jumps 10 Push-ups 10 Ring rows 15 Kettlebell swings
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CFPC – CrossFit Warm-up Warm-up (No Measure) :90 sec banded Ankle stretch per leg :90 sec banded pigeon stretch per leg 2 min banded front rack mobility :90 sec band shoulder bully 10 Wall therapy squats 10 Russian baby makers 5 Barbell shoulder press+ 5 Push press+ 5 Power jerks Weightlifting Every 3 minutes for...
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METCON 3 Rounds for time: 400m Run 20 Burpees 30 Sit-ups 40 Lunge steps
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CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 200m Row 4x Farmers Walk 15 Slamballs TRX 20 Squat (M) 15 Box Jumps TRX 20 Mid Row +Curl + Y Row (M) 15 Burpees TRX 20 Twist + Reach (M) TRX 10 Warrior 3 (M) TRX 15 Chest Press + Fly (L) 2x Bear...
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CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (5 Rounds for time) 5 Rounds, each for time: 400m Row 20 Pull-ups 200m Run 40 Double unders...
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METCON 3 Rounds: 10 Shoulder Press 20 Back squat 30 Deadlift Aim for unbroken sets of shoulder press and back squat but break if necessary at any point. Multiple bars (weights) are allowed.
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