CrossFit Euphonic – CrossFit Warm-up (No Measure) 500m Row Roll Glutes & Hips Smash forearm/triceps if needed Stretch Hips, Glutes, Ankles Stretch Lats, tricep, wrists Ensure you have a comfortable front rack and loose Hips. *20 minute time cap Squat…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Two widths of old bear Two widths of young bear Banded Quad stretch Banded Hip stretch Lat Stretch with Bar 200m Run 8 Kettlebell Swings 4 Pull-ups Metcon (Time) Two rounds, for time:…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Warm-up 400m Row 400m Run 3 x 10 Strict T2B 3 x 10 Straight Arm pull-downs 3 x 10 Strict HSPU Overhead Squat (3×5 @ 60% ) Back Squat (3×5 @ 70%) Metcon…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Smash Tricep & Lat First Rib mob with Barbell Pec smash with ball Stretch Lats/Pec/Tricep Stretch Hips Warm-up (No Measure) Pre Open Warm-up 2 Dumbell Snatches 2 Burpee Box Jump Overs 2 Dumbell…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Mobilise Kettlebell forearms smash Roll Triceps Stretch Lats/Tricep/Wrists Metcon (No Measure) EMOM 30 Minute 1: 10 Alt Front Racked Lunges 40/25kg Minute 2: 40 (20) DU Minute 3: 10 (5) Pull-ups Minute 4:…

CrossFit Euphonic – CrossFit Warm-up (No Measure) In 15 minutes, 3 rounds of: 5 linked T2B 20 DU (Or linked attempts) 1 Rope Climb 10 Push ups Metcon (Time) For time: 50 Calorie Row 25 Burpees 40 Calorie Row 20…

CrossFit Euphonic – CrossFit Front Squat (5×5 (Pause)) 3 second lower, 3 second pause Metcon (Time) 15-12-9-6-3 Power Snatch 50/35kg Bar Facing Burpees

CrossFit Euphonic – CrossFit Warm-up (No Measure) Warm-up 3 rounds of: Core Complex #2 10 Hollow Rocks 10 V-ups 10 Ab-tucks 10 Second Hold 30 Handstand hold, with partner. Bamboo Bar if unable to hold a Handstand Metcon (Time) For…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Row 500m Roll Glutes, Pecs, Tricep, Forearm Stretch Quads, Hips, Glutes, Wrists, Triceps Stretch Front rack position 2×3 Tall Jerks Clean warm-up drill Clean and Jerk (1RM) In 15 minutes, establish a 1RM…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Rope Climb Technique Metcon (No Measure) EMOM 20 Minute 1: 50 DU Minute 2: 2 Rope Climbs Minute 3: 10 Alt Reverse front rack lunges 50/35kg Minute 4: 10 Push Press 50/35kg 3…