Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: 7 Strict Handstand Push Up (Use a deficit if you prefer!) at RPE7 9 Single Arm Dumbbell Row (each side) (moderate) at RPE7 -Rest...
Read moreCrossFit – Fri, Jul 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets 1:00 Row 5 Heel Box Ring Dips 10 Ring Rows 10 Knee Push Ups 2. Workout Prep 2 sets: 3 Ring Dips 3 Inverted Ring...
Read morePre Teens (8-12) – Fri, Jul 5
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 10 PVC High Pulls 10 PVC Press 10 PVC Front Squat 200m Ski Skill Knees To Elbow We are going past hanging Knee raise and trying to get the knees to the elbow Metcon (AMRAP...
Read moreCrossFit WOD, July 5, 2024
CrossFit – Fri, Jul 5 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>Banded 7’s<br>-into-<br>3 sets<br>1:00 Row<br>5 Heel Box Ring Dips<br>10 Ring...
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