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, Dec 14
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo -into- 5 Back Squats (empty bar (build across) 10-second Hollow Hold 10 Walking lunge Steps 5 Low Box Jumps Metcon (Time) 3 rounds 10 Back Squats (155/105) 100ft Walking Lunge 10...
Read moreCrossFit – Thu, Dec 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 5 Back Squats (empty bar (build across) 10-second Hollow Hold 10 Walking lunge Steps 5 Low Box Jumps 2. Workout Prep 2...
Read moreCrossFit WOD, December 14, 2023
CrossFit – Thu, Dec 14 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>Hip Halo</p><p>-into-</p><p>5 Back Squats (empty bar (build...
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