Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 1:00 Row 1:00 Ski 1:00 Bike (slow-moderate pacing) Metcon (2 Rounds for time) 2 sets (Every 12:00) 16-12-8 Calorie Row Calorie Ski Erg Calorie Air Bike (Female Calories: 13-10-7)
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Row 1:00 Ski (or up-downs) 1:00 Air Bike (slow-moderate pacing) 5 Shoulder Press (empty bar) 2. Strength Heavy 2-rep Dead...
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