CrossFit Euphonic – CrossFit Warm-up (No Measure) Warm-ups 100 Single unders 2 x Duck Walks 2 x Broad Jumps 20 Air Squats 10 x Burpees Set up a Barbell with 10kg Plates on each side. 5 x DB Squats 4…

CrossFit Euphonic – CrossFit Warm-up (No Measure) 15 minutes of Skill / Technique / Goal Work Metcon (Time) Four Rounds, for time: 400m Run 12 Power Cleans 60kg / 42.5kg 12 HSPU *25 minute time cap Core Complex 1 (No…

CrossFit Euphonic – CrossFit Shoulder Press (5 x 5) As heavy as possible with good form. Typically around 80% of your 1RM. 2 minutes rest between sets. Metcon (No Measure) EMOM 20 Min 1: 20 Wall Balls Min 2: 10…

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 8) In a…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Two Rounds of: 20 Second Handstand Hold 1 x Old Bear 1 x Young Bear 200m Run Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsRx = 102.5kg / 70kg Scale = DB…

CrossFit Euphonic – CrossFit Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups…

CrossFit Euphonic – CrossFit Warm-up (No Measure) 400m Run In a 10 minute window, for quality of movement, complete: 10-8-6-4-2 Deadlift 120kg / 80kg Strict Pull-ups (No bands) Metcon (No Measure) EMOM 20 Min 1: 20 Wall Balls Min 2:…

CrossFit Euphonic – CrossFit Goal Work (No Measure) Spend 20 Minutes working on your Goals… Handstands Double-unders HSPU / HS Walks Toes-to-Bar / Pistols Pull-ups / C2B / T2B / MU *If you have no goals, set some! Shoulder Press…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Warm-up, at a moderate pace complete: 200m Run 20 Double-unders + 10 KB Swings 250m Row 10 Push-ups + 10 Box Jumps Metcon (No Measure) Every 3 minutes, for 36 minutes: (3 Rounds)…

CrossFit Euphonic – CrossFit Handstand Walk (Distance) Spend 15 minutes working on your Handstand Walk, for max distance. Scaling Options: Beginner: 6 x 30 Second C2W Handstand Hold 5 x 20 Push-up Position Shoulder Taps Intermediate: 3 x 60 Second…