CrossFit Euphonic – CrossFit Warm-up (No Measure) Within 15 minutes, complete. 3 x 250m Row 3 x 10 Strict Pull ups (linked, or banded) 3 x 10 T2B Pull Overs 3 x 10 Push ups Deadlift (5×5) Completed at 70%…

CrossFit Euphonic – CrossFit Core Complex (No Measure) 20 Second Hollow Hold 20 Hollow Rocks 20 V-sits 20 Second Superman Hold 20 Second Superman RocksScale as needed Shoulder Press (3-3-2-2-1-1-1-1) In 12 minutes, establish a 1RM Metcon (Time) 2 rounds…

CrossFit Euphonic – CrossFit Back Squat (5,5,3,5,3, MR) MR = Max Reps Metcon (AMRAP – Rounds and Reps) AMRAP 8 30 Wall Balls 20/14lb Run 200m Metcon (AMRAP – Rounds and Reps) AMRAP 6 8 HR Burpee box jump overs…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Warm-up Roll Pecs/Shoulders Thoracic opener with WB 10 Pass Throughs 10 Around the World 2 x Skin the Cat + 5 sek GH Hellow Rocks 3 attempts at Max Reps Warm-up (No Measure)…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Row 500m (Warm up pace) Banded Couch stretch Banded Hip stretch Banded Lat stretch Banded Tricep stretch Banded Wrist stretch Warm-up (No Measure) Split Jerk Press 2 x 5 Tall Jerk 2 x…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Mobilise Roll Glutes, Lats, Forearms Banded Lat Stretch + Pec Thoracic opener w/WB Banded Hip & Quad Distraction Toes to Bar T2B Pull Backs 5×10 or T2B 5×5 Squat Clean (5×3) Fran (Time)…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Skill: Double-unders 10 minutes of linked attempts, or 5 x Max Reps. L-Sit (3 x Max Holds) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 2k Row (Time) Max Effort 2k Row

CrossFit Euphonic – CrossFit Warm-up (No Measure) 800m Row @ 60% Banded Hip Distraction Banded Lat Stretch Stretch Pecs and Thoracic Stretch Wrists Stretch Glutes Metcon (AMRAP – Rounds and Reps) AMRAP 4, of 3-6-9… – 21 Thrusters 40/30kg Chest…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, for quality: 2 Wall Walks (5 sec hold) 10 Straight arm pull downs 10 Burpees Three rounds: Core Complex Metcon (Time) Check in: 400m Run Five rounds, for time: 9 Deadlifts…

CrossFit Euphonic – CrossFit Warm-up (No Measure) EMOM 10 Even Minute: 5 Beatswings Odd Minute: 5 Kipping pull-ups Back Squat ((Build to a 5RM)) Metcon (Time) Three rounds, for time: 40 Cal row 30 Push-ups 20 Pull-ups