CrossFit Euphonic – CrossFit Gymnastics 3 Rounds, not for time: 10 Handstand Kick ups 10 Banded Lat Pull downs 10 Banded Shoulder Pull Backs 15 Hollow Rocks + 15 V-sits Deadlift (In 12 minutes, establish a heavy single lift) Metcon…

CrossFit Euphonic – CrossFit Warm-up 400m Run 3 x Banded Partner Sprints 3 x ME Ball ups 5 x 5 Strict Pull ups with 5 second pause at top Bench Press (5-5-3-3-3-3+) Metcon (Time) 50 – 40 – 30 –…

CrossFit Euphonic – CrossFit Warm-up 800m Row Roll Glutes Banded Hip Mob + 30 sec elbows down 3 x 10 Russian Baby Makers 3 x 10 Banded Kip Drill 3 x 5 Strict K2E 3 x 20 Shoulder Taps 4…

CrossFit Euphonic – CrossFit Warm-up For those not playing Golf today… 400m Run Roll Glutes Banded Hip Mob 3 x 10 Russian Baby Makers 3 x 10 Banded Kip Drill Back Squat (3 x 10) Metcon (No Measure) EMOM 20…

CrossFit Euphonic – CrossFit Warm-up Row 600m @ 60% Hanstand Tekkerz *10 x Kick ups *2 x Wall Walks + 10 second hold Rope Climb Tekkerz *Foot over lock *Towel Pull ups Tabata Monster Walk Back Squat (5 x 10)…

CrossFit Euphonic – CrossFit Warm-up 400m Run… 3 x 10 Standing-Banded Beatswings 3 x 10 Beatswings (Tight) 3 x 10 Banded Pull Downs 3 x 10 Deadlifts @ 70% of 1RM Core Complex (No Measure) 20 Second Hollow Hold 20…

CrossFit Euphonic – CrossFit Front Squat (2-2-2-2-2-1-1-1-1-1) EMOM 10 Build over the course of the set, to today’s heavy lift. Record final weight used. Hang Clean (3-3-3-3-3-3) Build over the course of the set, to today’s heavy lift. Record final…

CrossFit Euphonic – CrossFit EMOM 18 + 3 Rounds for time (Time) Every minute, on the minute, for 18 minutes: Minute 1 – 20 Double-Unders + 10 Pull-Ups Minute 2 – 10 Front-Racked Alternating Reverse Lunges (52.5/35kg) Minute 3 –…

CrossFit Euphonic – CrossFit Wall Walks (3 x 3) Ball ups (3 x ME ) ME = Max Effort Bamboo Bar (3 x 60 seconds) 60 seconds hold Metcon (Time) 3 Rounds, for time: 20 Box Jumps 24/20″ 400m Run…

CrossFit Euphonic – CrossFit Warm-up Row 500m @ 65% Banded Lat Stretch Banded Hip Stretch Lizard, 60 second hold Wall Ball & Barbell stretch Toes to Bar (T2B) Technique work Split Jerk Press (Every 90 seconds, for 5 sets) Work…