TBD…any guesses?!

Open Gym Strength and Conditioning – CrossFit 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 R/L * 10...

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3/11/2021

Open Gym Strength and Conditioning – Bronco Basketball Warm-up General warmup (upper) (No Measure) 0:00-3:50 (20 seconds of work…15 seconds of rest) Toe touch jumping jacks shoulder taps bottom up burpees mountain climbers windmills...

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3/11/2021

Open Gym Strength and Conditioning – Functional bodybuilding Shoulder primer C Shoulder primer c (No Measure) 30 Alternating Prisoner Swims 30 Face Down Shoulder Swims 15 Dive Bomber Push-Ups 3 Rounds 0:30s Child’s Pose (thumbs up) 30...

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3/10/2021

Open Gym Strength and Conditioning – Bronco Basketball 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...

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3/10/2021

Open Gym Strength and Conditioning – Functional bodybuilding Back primer c Back primer C (No Measure) 20 Bent Over Up/Out/In 2 Rounds 8 Archer Ring Row Left 8 Archer Ring Row Right 2 Rounds 0:30s Banded Press Down Hold (slightly bent elbow...

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3/10/2021

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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3/10/2021

Open Gym Strength and Conditioning – CrossFit OG class Metcon (No Measure) 20 Minute EMOM Minute 1: 15 Abmat Sit-Ups Minute 2: 5 Burpee Pull Ups Minute 3: 5 Sandbag Cleans (100/70) (OR 5 Power Cleans 135/95) Minute 4: 10/7 Calorie Bike...

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