CrossFit Euphonic – CrossFit Squat Warm-up (No Measure) One round, for quality: 250m Row 4 x Monster Walks 10 Russian Baby Makers 10 Single Leg Bridges (Alt) 5 Pause Goblet Squats (3 sec) Back Squat (5 x 5) Warm-up to,…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, as a warm-up: 20 Shoulder Taps (C2W) 10m Walking Lunge 10 Burpees 10m Walking Lunge 10 Wall Balls (Above Target) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups…

CrossFit Euphonic – CrossFit Push Press (3 x 10) Perform 3 sets of 10 reps, as heavy as possible. Metcon (Time) “Running Annie” 50-40-30-20-10 Double-unders Abmat Sit-ups *400m Run between each set Warm-up (No Measure) Cool down 1 min Dragon…

CrossFit Euphonic – CrossFit Warm-up (No Measure) 400m Run 1 x Old Bear 1 x Young Bear 250m Row Deadlift (3 x 10) Warm-up to, then perform 3 sets of 10 reps at 70-75% of your 1RM. Metcon (Time) For…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Spend 15 minutes working either: T2B Progressions MU Progressions Metcon (No Measure) EMOM 20 10 Wall Balls + 8 Burpees *Scale Burpees only, to 7 or 6 reps only. Core Complex 2 (No…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Squat Therapy Spend 15 minutes fixing your Squat. Open your Ankles and Hips, use a band and kettlebell for your ankles. Stretch Glutes – Pigeon Pose – Surpine Twist – Lizard Pose When…

CrossFit Euphonic – CrossFit 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… Metcon (AMRAP – Rounds and Reps) In…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Spend 10 minute working on: Kipping or Butterfly Pull-up Progressions Kipping Muscle-up Technique Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 Air Squats 20m Walking Lunge Metcon (AMRAP – Rounds and Reps)…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Warm-up: 500m Row 2 x Old Bear 2 x Young Bear 10 Hip Extensions, each leg (Use Barbell) Deadlift (1 x 5) In a 15 minute window, build to a 5RM Deadlift. Begin…

CrossFit Euphonic – CrossFit Running Rope Climbs (Time) For time: 5 Rope Climbs 400m Run 4 Rope Climbs 400m Run 3 Rope Climbs 400m Run 2 Rope Climbs 400m Run 1 Rope Climbs 400m Run Rx = 15ft (Scale =…