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 =…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, as a warm-up: 20 Shoulder Taps / Hand Release 20 Second Ring Hold 10 Ring Dips 10 Ring Rows Metcon (AMRAP – Rounds and Reps) AMRAP 20 30 DB Snatch 15…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, as a warm-up: 150m Row 5 Shoulder Press in Split 5 Split Jerks *Barbell only Split Jerk (6 x 2) Perform 2 reps every 2 minutes, for 10 minutes, 6 sets…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Skill warm-up Spend 15 minutes working on: Muscle-up Progressions / Strength Kipping or Butterfly Progressions Metcon (6 Rounds for reps) With a rolling clock, for max reps…. At 00:00 Perform: AMRAP 4 400m…

CrossFit Euphonic – CrossFit AMRAP 20 – Cindy & DT (AMRAP – Rounds) AMRAP 20 2 Rounds of “Cindy” 5 Pull ups 10 Push ups 15 Squats 1 Round of “DT” 12 Deadlift 70/47.5kg 9 Hang Power Clean 6 Push…