6/3/21

Open Gym Strength and Conditioning – Bronco Basketball Warm-up h l: Running warm-up (No Measure) 1. Hinshaw Warm up Hinshaw warm up written out Perform each drill for 10m out, then walk back High knee karaoke (over, over, walk, walk) Over...

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6/3/21

Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Prehab: Upper 3 (No Measure) 3 Rounds Through of… -Reach roll Lift 5 reps each arm -Single Arm DB High Pull with a 2 second negative 10 reps each arm -30 Second Bar...

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CrossFit WOD, June 3, 2021

***BENCHMARK THURSDAY*** BENCHMARK THURSDAY Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges...

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6/2/21

Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Back primer A (No Measure) 2:00 of Spider Crawling 2 Rounds: 25 Left Arm Seated Banded Pull Downs 25 Right Arm Seated Banded Pull Downs 3 Rounds: 0:10 Pull-Up Hold at Top...

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6/2/21

Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...

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6/2/21

Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...

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CrossFit WOD, June 2, 2021

6/2/21 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...

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6/1/21

Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...

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6/1/21

Open Gym Strength and Conditioning – Functional bodybuilding Warm-up prehab upper (No Measure) 3 Rounds of.. Hinge Row x 10 youtu.be/S3vjG6A28do Ring push up x 8 youtu.be/qPwK5i0DtJw (to scale walk forwards) Single Arm Banded Pull Over x...

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6/1/21

Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards...

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