CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, as a warm-up: 20 Shoulder Taps / Hand Release 20 Second Ring Hold 10 Ring Dips 10 Ring Rows Metcon (AMRAP – Rounds and Reps) AMRAP 20 30 DB Snatch 15…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, as a warm-up: 150m Row 5 Shoulder Press in Split 5 Split Jerks *Barbell only Split Jerk (6 x 2) Perform 2 reps every 2 minutes, for 10 minutes, 6 sets…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Skill warm-up Spend 15 minutes working on: Muscle-up Progressions / Strength Kipping or Butterfly Progressions Metcon (6 Rounds for reps) With a rolling clock, for max reps…. At 00:00 Perform: AMRAP 4 400m…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Warm-up 500m Row 15 Burpees 250m Row 15 Wall Balls 30 Second Squat Hold (With Plate) Push Jerk (3RM) In a 12 minute window, build to a 3RM. Warm-up and progressively build to…

CrossFit Euphonic – CrossFit AMRAP 20 – Cindy & DT (AMRAP – Rounds) AMRAP 20 2 Rounds of “Cindy” 5 Pull ups 10 Push ups 15 Squats 1 Round of “DT” 12 Deadlift 70/47.5kg 9 Hang Power Clean 6 Push…

CrossFit Euphonic – CrossFit Core Complex 1 (No Measure) Three rounds, for quality: 20 Second Hollow Hold 20 Hollow Rocks 20 V-sits 20 Second Superman Hold 20 Second Superman Rocks 60 seconds rest… Running Intervals (Time) For time: 8 x…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Skill warm-up Spend 15 minutes working on: Kipping / Butterfly Pull-up Progressions Linked Toes to Bar Progressions Handstand Push-up Progressions / Strength EMOM 30 #6 (Weight) Minute 1: 15 Wall Balls Minute 2:…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Clean Warm-up 5 Clean Grip Deadlifts 5 Clean Pulls (Straight arm) 5 Hang Power Cleans 5 High Hang Power Cleans Be aggressive, finish the pull, fast elbows! Hang Power Clean (1RM) In a…

CrossFit Euphonic – CrossFit Skill Squat Warm-up (No Measure) One round, for quality: 250m Row 4 x Monster Walks 10 Russian Baby Makers 10 Single Leg Bridges (Alt) 5 Pause Goblet Squats (3 sec) Back Squat (5 x 3 )…

CrossFit Euphonic – CrossFit Metcon (Time) As a pair, complete…. For time: Cash-in: 100 Double-unders 50 Wall Balls 50 Box Jumps 50 Wall Balls 50 Toes to Bar 50 DB Snatch 22.5kg / 15kg 50 Chest to Bar 50 DB…