Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 5 Kip Swings 10 Push Ups 15 Punter Kicks Metcon (Time) For time: 15 Burpee Box Jump Overs 30/25 Cal Air Bike 30 Sit Ups 15 Pull Ups 30 Sit Ups 30/25 Cal Air...
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Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 10-9-8-7-6-5-4-3-2-1 (at moderate pace) Dumbbell Deadlift (2x70s/50) Dumbbell Front Squat (2x70s/50) *Superset each movement -rest 90 seconds...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 30-second Single Unders 5 Bird Dogs (each side) 5 Suitcase Deadlifts (each) 2. Workout Prep 2 sets: 3 Burpee...
Read moreCrossFit WOD, July 10, 2024
CrossFit – Wed, Jul 10 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>10 Cossack Squats<br>30-second Single Unders<br>5 Bird Dogs (each side)<br>5 Suitcase...
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