CrossFit Euphonic – CrossFit Warm-up (No Measure) 500m Row – Tabata Monster Walks (Band over laces) Deadlift (5-5-3-3-3-Max) 5 @ 35% 5 @ 45% 3 @ 55% 5 @ 67.5% 3 @ 75% Max Reps @ 82.5% Deadlift (3 x…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Max Active Hang Hold Max Hollow Hold Shoulder Press (5-5-3-5-5-Max) 5 @ 35% 5 @ 42.5% 3 @ 50% 5 @ 60% 5 @ 67.5% Max Reps @ 75% Shoulder Press (3×10) 3…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, for quality: 60 Second Bamboo Bar Hold 10 Straight Arm Banded Pull-downs 6-8 Rings to Sternum Complete within 15 minutes Metcon (No Measure) EMOM 16 (4 Rounds) Min 1: 50 Double-unders…

CrossFit Euphonic – CrossFit Back Squat (5-5-3-3-3-Max Reps) 5 @ 35% 5 @ 45% 3 @ 55% 3 @ 62.5% 3 @ 72.5% Max Reps @ 80% Strict Pull-ups (No Measure) 3 x 10 Strict Pull-ups Toes pointed, in front…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Gymnastics warm-up (10 minutes) 20 x C2W Shoulder Taps (Scale to Box) 1 x Core Complex #2 10 x Band Pull-aparts (3 second eccentric) Overhead Squat (5×5) 5×5 Working Sets (Around 65-70% of…

CrossFit Euphonic – CrossFit Front Squat (EMOM 10 (5×2) (5×1)) Recommended rep scheme: 2 x 60% 2 x 65% 2 x 70% 2 x 75% 2 x 80% – 1 x 85% 1 x 90% 1 x 95% 1 x…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Warm-up 500m Row warm-up (Technique) Stretch Hip Flexors, Dragon (use bench) Stretch Hips, with band Stretch Glutes, laid on back Core Complex 2 Three rounds of: 10 Hollow Rocks 10 Ab tucks 10…

CrossFit Euphonic – CrossFit Back Squat 5 @ 35% 5 @ 42.5% 3 @ 50% 5 @ 60% 5 @ 67.5% Max Reps @ 77.5% (Record max reps) Back Squat (3×10 ) Perform at 50% of 1RM Karen (Time) For…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, not for time: 50 Double-unders (Unbroken) 60 second Bamboo Bar Hold 10 Strict T2B / Dragonflies Metcon (Weight) EMOM 25 (5 Rounds) Min 1: 20 DU + 8 Pull-ups Min 2:…

CrossFit Euphonic – CrossFit Shoulder Press (1RM) In 12 minutes, build to a 1RM Deadlift (5-5-3-5-5-5) 5 @ 35% 5 @ 42.5% 3 @ 50% 5 @ 60% 5 @ 67.5% Max Reps @ 77.5% (Record max reps) Metcon (Time)…