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CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s Then... 3 Rounds 3 Squat Jumps 3 Box Step Ups (3 per leg) 3 Single Arm Light Push Press 3 Heel Toe RaisesMetcon [...]

CrossFit FC East - BodybuildingView Public Whiteboard ()Thursday Overview (No Measure)Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have certain functional fitness elements in [...]

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 Crossover Symmetry or Banded 7s Then 3 rounds 1 min Bike Erg or Air Bike 10 Mountain Climbers 5 Light D-ball to shoulder 5 air squatsMetcon (Time) 60-40-20 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (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 [...]

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 3 Rounds :30 Row 5 Light Dumbbell Thrusters 5 Up Downs :30 Air Bike 5 Light Sandbag Deadlift (Round 2-over shoulder/Round 3-heavier) 5 Glute Bridges After 3 Rounds [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Tabata Row (8 sets) (20 seconds on/10 seconds off for 4 min total) - into - 3 sets 5 Rings Rows 10 Sit Ups 15 Air SquatsMetcon (Time) [...]

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 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 [...]