Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 100m Ski or Row 5 Sit Ups 10 Line Hops (Over and Back=1) 5 Step Ups Skill Toes to Ring Practice Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Toes to Bar/Hanging...
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Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: Minute 1: 5-10 Strict Ring Dips Minute 2: 1-2 Legless Rope Climb (or 4-8 Strict Pull Ups) Minute 3: Max Rep Shoulder Press (empty...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 3 sets: 5 Snatch Grip Deadlifts 4 Hang Muscle Snatch 3 Snatch Grip Push Press 2 Hang Power Snatch 1 Power Snatch -First...
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CrossFit – Fri, May 17 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2:00 Jog<br>-into-<br>3 sets:<br>5 Snatch Grip Deadlifts<br>4 Hang Muscle Snatch<br>3 Snatch...
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