CrossFit Euphonic – CrossFit Warm-up (No Measure) Stretch Hip Flexors, Front Rack & Wrists 5 Shoulder Press (In Split position) 5 Behind the neck Shoulder Press 5 Behind the neck Jerks 5 Tall Jerks 5 Split Jerks Split Jerk (10…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Spend 20 minutes working on your skills T2B / Pull-ups / DU / HSPU / Rope Climbs 1000m Run & Row Intervals (Time) Run 1000m 60 seconds rest… Row 1000m 60 seconds rest……

CrossFit Euphonic – CrossFit Metcon (No Measure) EMOM 9 Min 1: Row 12/10 Cal Min 2: 20 Air Squats Min 3: 2 Rope Climbs Metcon (AMRAP – Rounds and Reps) AMRAP 20 30 Double-unders 10 Pull-ups 20 KettleBell Swings 24kg/16kg…

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… Deadlift (1RM) In a 15 minute window,…

CrossFit Euphonic – CrossFit 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) Overhead Squat (1RM) In a 15 minute…

CrossFit Euphonic – CrossFit Metcon (Time) For time: 100 Cal Row, Switch as needed 100 T2B, total Metcon (Time) For time: 80 Deadlifts 80kg/50kg 80 Bar-over Burpees Metcon (Time) For time: 60 Thrusters 42.5kg/30kg 60 Pull-ups Metcon (Time) For time:…

CrossFit Euphonic – Barbell Club Overhead Squat (5-5-5-5-5) 5 x 5 Tempo 3 sec Pause 3 sec Snatch Warm-up (No Measure) One round of: 5 x Snatch Grip Deadlifts 5 x Bent over Row (Pause) 5 x Snatch Pulls (High)…

CrossFit Euphonic – CrossFit Warm-up Tabata Monster Walks (No Measure) Band below the knee Red Beginner Green Intermediate Blue Rx Black Rx+ Weightlifting Front Squat (3 x 2, 7 x 1) Every minute, on the minute, for 5 minutes: Set…

CrossFit Euphonic – CrossFit Warm-up (No Measure) EMOM 9 (3 Rounds) Min 1: Double-under Skill Min 2: Kipping Pull-up Skill Min 3: 12/10 Cal Row Weightlifting Deadlift (3RM) In a 15 minute window, establish a 3RM Deadlift. Begin around 50%…

CrossFit Euphonic – CrossFit T2B Skill Work (5 Rounds for reps) Every 2 minute, for 10 minutes, perform a max set of T2B (5 Sets). Scale to Broomstick foot taps Scale to High Kipping Knee raises If unable to stay…