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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Open Gym Strength and Conditioning – Functional bodybuilding Monostructural monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 20 Sec Sprint (105+ RPM) 40 Sec Easy 20 Sec Sprint (110+ RPM) 40 Sec Easy 20 Sec Sprint (115+ RPM) 40 Sec Easy 20 Sec Sprint (120+ RPM) 40 Sec Easy 3x (4 Min Hard (85-90...
Read moreCrossFit WOD, February 10, 2022
2/10/22 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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