Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms...
Read moreCrossFit – Fri, Nov 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms...
Read moreCrossFit – Fri, Nov 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms...
Read moreCrossFit – Fri, Nov 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms...
Read moreCrossFit – Fri, Nov 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms...
Read moreCrossFit – Fri, Nov 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms...
Read moreCrossFit – Fri, Nov 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms...
Read moreCrossFit – Fri, Nov 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms...
Read moreCrossFit – Fri, Nov 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 30-second Row 30-second Jump Rope 5 Dumbbell Hang Power Cleans (light) 10 Kip Swings 3 Pull Ups 5 Inchworms...
Read morePre Teens (8-12) – Fri, Nov 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3:00 Row -into- 3 sets: 1:00 Jump Rope 10 Arm Circles – forward and back 5 Slow Air Squats Skill Working on Push Press (Stay light/empty bar) Metcon (Time) 100 Single...
Read moreCrossFit – Thu, Oct 31
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 20-second Single Leg Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across...
Read moreTeens – Thu, Oct 31
Open Gym Strength and Conditioning – Teens Warm up 8:00 AMRAP 20-second Single Leg Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) Deadlift (4 sets x 4 Deadlifts (85%)...
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