Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep 3 sets: 20 Steps Front Rack barbell Walking Lunge (heavy) 8-10 Two...
Read more3/15/22
Open Gym Strength and Conditioning – Functional bodybuilding upper body pull Upper body pull warmup (No Measure) 50/35 cal Row -into- 6 min AMRAP 10 ring rows 5 iron cross (each side) 5 seal pose/down dog pose transitions 10 seated single...
Read more3/15/22
Open Gym Strength and Conditioning – Aerobic Capacity Row warm-up (No Measure) 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprint Row “2k PR paced” workouts Metcon (No Measure) 3x (400m at...
Read moreCrossFit WOD, March 15, 2022
3/15/22 Warm-up 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 Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10...
Read more