CrossFit Euphonic – CrossFit Metcon The Beep Test (AMRAP – Rounds and Reps) 20m Shuttle Sprints Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit Euphonic – CrossFit Warm-up Warm-up (No Measure) One round of: 400m Run 10m Old Bear 400m Row 10m Young Bear 5 minutes of Handstand Practice Weightlifting Deadlift (5-5-3-3-3-Max) In a 15 minute window, complete: 5 @ 35% 5 @…

CrossFit Euphonic – CrossFit Straight-arm Strength (No Measure) Three rounds, for quality: 10 Banded Pull-downs 10 Reverse Snow Angels 10 Plate Lowers 10 Straight arm pull backs 10 Banded Face Pulls EMOM 30 #6 (Weight) Minute 1: 15 Wall Balls…

CrossFit Euphonic – CrossFit Skill Kipping Technique Work Every 30 seconds, for 5 minutes: 5 Beatswings (Tight!) 5 Kipping pull-ups / C2B / BMU *Scale to hand-release Warm-up Squat Warm-up (No Measure) Two rounds for quality: 250m Row 2 x…

CrossFit Euphonic – CrossFit Gymnastics Warm-up (No Measure) 400m Run Stretch Glutes/Back (Supine Twist) Stretch Hips/Quads (Lizard/Saddle) 3 x 60 Second Hollow Hold *Scale to single leg Weightlifting Back Squat (5-5-5-5-5) Perform 5 sets fo 5 reps at a weight…

CrossFit Euphonic – CrossFit Metcon Metcon (Time) With a partner At 00:00 Complete: Check in: 1200m Run Six Rounds, for time: 5 Pull-ups (Use a Bar, no bands) 10 Push-ups 20 Air Squats Metcon (Time) At 20:00 Complete: Three rounds,…

CrossFit Euphonic – CrossFit Gymnastics 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… Weightlifting Deadlift (5-5-3-5-5-Max) In a 15…

CrossFit Euphonic – CrossFit Warm-up Warm-up (No Measure) EMOM 10 Even Min: 50 Double-unders Odd Min: 12/10 Cal Row Weightlifting Bench Press (8-8-8-8-8) Every 2 minutes, for 10 minutes (5 sets) perform 8 reps at 70% of your 1RM. Metcon…

CrossFit Euphonic – CrossFit Warm-up Warm-up (No Measure) Two Rounds: 30 Double-unders 10 Russian Baby Makers 5 Pause Goblet Squats (3 sec) 2 Monster Walks Weightlifting Overhead Squat (5-5-5-5-5) Every 3 minutes, for 15 minutes (5 sets) perform 5 reps…

CrossFit Euphonic – CrossFit Gymnastics Kipping Technique – EMOM 8 (5-5-5-5-5) EMOM 8 Even min: 5 Beatswings (Tight!) Odd min: 5 Kipping pull-ups *Scale to hand-release swingsIf your Kipping Pull-ups technique is sound, please opt for C2B, or Bar Muscle-ups….