CrossFit Papio – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 7 minute jog general warm up: -jog -side shuffle inside -side shuffle outside -high knees -butt kicks -kareoke inside -kareoke outside -skips -lunge walks -bear crawl -inch worms Grab light weight DB (4 Rows facing clock) -10x single arm DLs each side 5x single […]

CrossFit Papio – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Place Boxes out for Bulgarian split Squats 2 rows Gavin clock and up to 5 boxes along East side wall and grab a jump rope: 15 min general warm up: -10x knee to chest -10x push up to down dog -20x alternating step ups […]

CrossFit Papio – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) *Grab a partner* Partner A: 1 minute row Partner B: 1 minute Prone Swimmers Partner A: 1 minute Row Partner B: 1 minute Push up to Down Dog Partner A: 1 minute Row Partner B: 1 minute Wall Walks Handstand Walk Warm Up: -5x […]

CrossFit Papio – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Minute warm up / Create 3 Lines inside (25ft each) -inch worms -heel walks (straight legs arms oh) – releve walks (straight legs arms oh in toes) -single leg toe touches -straight leg bear crawl -kicks -lateral kicks -backwards kicks -high knees 2x […]

CrossFit Papio – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 10-15 min general warm up: 25 leg swings fwd/bckwd + Lateral 10x single leg toe touch each side 10x Knee to Chest to lunge + thoracic rotation 25x banded good mornings 10x Scapular Push Ups (plush up plus) + 10x Push Ups 10x Table […]