CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side [...]
CrossFit FC East - BodybuildingView Public Whiteboard ()Bodybuilding RPE ScaleRPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Row 10 PVC Pass Throughs 5 PVC Around World r/l 5 PVC Thrusters 3 Inchworms 5 yd Empty Sled Push + 5 yd Empty Sled [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 10:00 AMRAP 1:00 Machine 10 Single Arm Dumbbell Shoulder Press (each) 10 Sit Ups 10 Deadbugs 10 Roll and reach 5 Deadlifts (empty bar)Metcon (Time) Teams of 2 [...]
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Movement Prep/Warm Up (No Measure)3 Sets :30 Wall Sit Hold :30 Goblet Squat Hold 10 Kettlebell Gorilla Row 10 Banded Glute Bridge Dumbbell Floor Press -Then- [...]
CrossFit FC East - BodybuildingView Public Whiteboard ()Bodybuilding RPE ScaleRPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a [...]
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 Rounds Air Bike :20 work/:10 Rest -Into- Warm up to weight 4 light KBell swings 4 Push ups 4 Up downsMetcon (3 Rounds for reps) 30 EMOM [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing [...]