Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 4 sets: 8 Strict Handstand Push Up (Use a deficit if you like!) at RPE 7-8 12 Double Dumbbell Upright Row (moderate) at RPE 7-8 -Rest 1:1...
Read morePre Teens (8-12) – Fri, Jul 19
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 150m Ski or Row 10 PVC Power Snatch 5 Push Ups Skill Rope Climbs Metcon (Checkmark) Every Minute (12:00) Min 1: 3-5 Power Snatch Min 2: 5 Dumbbell Z -Press Min 3: 10 Leg...
Read moreCrossFit – Fri, Jul 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 10 V-Ups 10 Supinated Ring Rows 10 Single Arm Dumbbell Bench (each) 30-second Ski (Or Row) 2. Workout Prep 2...
Read moreCrossFit WOD, July 19, 2024
CrossFit – Fri, Jul 19 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>Banded 7’s<br>-into-<br>8:00 AMRAP<br>10 V-Ups<br>10 Supinated Ring Rows<br>10...
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