Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7’s -into- 3 sets: (PVC or Empty bar) 10 Jumping Split Lunges 5 Shoulder Press 4...
Read moreMayhem Affiliate Bodybuilding 4/13/2023
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreTeens – Thu, Apr 13
Open Gym Strength and Conditioning – Teens Warm-up 6 min AMRAP 30 sec Row (easy) 20 sec Row (mod) 10 sec Row (hard) 4 Clean and Jerks (empty bar – build across) Metcon (Time) For Time: 12/10 cal Row 10 Clean and Jerks 12/10 cal Row 8...
Read moreCrossFit WOD, April 13, 2023
Mayhem Affiliate 04/13/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Warmup or Banded 7’s<br />-into-<br />3 sets: (PVC or Empty bar)<br />10 Jumping Split...
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