Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side) 5...
Read moreCrossFit – Fri, Dec 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side) 5...
Read moreCrossFit – Fri, Dec 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreCrossFit – Thu, Dec 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Air Bike 10 Single Arm Dumbbell Bench (each) 10 Deadbugs 10 RIng Rows 3 Inch Worms 2. Workout Prep...
Read moreCrossFit – Thu, Dec 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Air Bike 10 Single Arm Dumbbell Bench (each) 10 Deadbugs 10 RIng Rows 3 Inch Worms 2. Workout Prep...
Read moreCrossFit – Thu, Dec 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Air Bike 10 Single Arm Dumbbell Bench (each) 10 Deadbugs 10 RIng Rows 3 Inch Worms 2. Workout Prep...
Read moreCrossFit – Thu, Dec 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Air Bike 10 Single Arm Dumbbell Bench (each) 10 Deadbugs 10 RIng Rows 3 Inch Worms 2. Workout Prep...
Read moreCrossFit – Thu, Dec 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Air Bike 10 Single Arm Dumbbell Bench (each) 10 Deadbugs 10 RIng Rows 3 Inch Worms 2. Workout Prep...
Read moreCrossFit – Thu, Dec 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Air Bike 10 Single Arm Dumbbell Bench (each) 10 Deadbugs 10 RIng Rows 3 Inch Worms 2. Workout Prep...
Read moreCrossFit – Thu, Dec 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Air Bike 10 Single Arm Dumbbell Bench (each) 10 Deadbugs 10 RIng Rows 3 Inch Worms 2. Workout Prep...
Read moreCrossFit – Thu, Dec 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Air Bike 10 Single Arm Dumbbell Bench (each) 10 Deadbugs 10 RIng Rows 3 Inch Worms 2. Workout Prep...
Read moreTeens – Thu, Dec 19
Open Gym Strength and Conditioning – Teens Warm-up Banded 7’s -into- 8:00 AMRAP 30-second Air Bike 10 Single Arm Dumbbell Bench (each) 10 Deadbugs 10 RIng Rows 3 Inch Worms Metcon (Time) 5 Rounds (each) P1: 15 Dumbbell Bench Press (35s/25s)...
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