Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10 sets (1 set every 2 minutes) * Even Sets: 30 Yard Single Dumbbell Farmer Carry (15 yards each side) (Heavy) 10 Med Ball GHD Sit Ups (20/14)...
Read morePre Teens (8-12) – Wed, May 29
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 sets 200m Run 5 Push Ups 5 Ring Row 5 Squats 5 Sit Ups Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 800m Run -Into max rounds of “Cindy”- 5 Pull Ups 10 Push Ups 15...
Read moreCrossFit – Wed, May 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling + 1 Penalty Burpee for every meter over/under 100m. (Cap is 5 burpees) 2. Strength 3 sets: 12 Shoulder Press (55-60%)...
Read moreCrossFit WOD, May 29, 2024
CrossFit – Wed, May 29 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>5 sets:<br>Rowling<br>+ 1 Penalty Burpee for every meter over/under 100m.<br>(Cap is 5...
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