CrossFit Euphonic – CrossFit Warm-up 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) Weightlifting Back Squat (5×10) Warm up…

CrossFit Euphonic – CrossFit Warm-up (No Measure) 15 minute Skill warm-up: Kipping HSPU (Or HS Hold) Kipping T2B Double-unders Metcon (Time) For time: 800m Run 40 T2B 40 Hang Power Snatches 400m Run 20 T2B 20 Hang Power Snatches Rx…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, as a warm-up 200m Row 10 Push-ups 10 V-ups / Ab-tucks 20 Second Squat Hold + Heavy plate Weightlifting Front Squat (5RM) In a 15 minute window, build to a 5RM…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Number of reps = 666 Number of AMRAPS = 666 Row 300m 10 Burpees 10 Shoulder Press 20 Sec Active Hang Metcon (AMRAP – Rounds and Reps) AMRAP 6 6 Clean & Jerks…

CrossFit Euphonic – CrossFit Back Squat (5×5) Warm up to, then perform 5 sets of 5 reps at 75% of your 1RM. Metcon (AMRAP – Rounds and Reps) AMRAP 7 5 SDHP @ 52.5kg / 35kg 5 Strict HSPU Straight-arm…

CrossFit Euphonic – CrossFit Warm-up (No Measure) EMOM 9 Min 1: 50 Double-unders Min 2: 15 Thrusters 20kg/15kg Min 3: 10 Burpees 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row 1-Mile Run (Time) Max…

CrossFit Euphonic – CrossFit Warm-up (No Measure) 400m Run 500m Row Stretch Front Rack, Hips & Wrists Power Clean (Heavy Single) In a 15 minute window, build to a heavy single Power Clean. Only increase weight if mechanics are correct…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, for quality: 60 Sec C2W Handstand Hold 10 Single Arm DB Press 10 Strict Pull-ups Record weight used DB Front Racked Press Perform 3 sets of 10 reps at a challenging…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Skill warm-up Spend 20 minutes working on: Double/Triple Under Progressions Toes-to-bar (Linked) Metcon (Time) 30 Overhead Squats 42.5kg / 30kg 400m Run 30 Front Squats 52.5kg / 40kg 400m Run 30 Back Squats…

CrossFit Euphonic – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Metcon (Time) Five Rounds, for time: 20 Wall Balls 10 Ring Rows 10 Ring Dips 20 V-ups 1000m Row (Time) Max Effort 1000m Row