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CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up3 Rounds 2 min on Bike Erg or Air Bike 5 Heel to toe rock 5 Box step ups 5 Inch worms 5 Up downs 10 Alternating Hang Dumbbell [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)For steady movement 10-9-8-7-6-5-4-3-2-1 Dumbbell Shoulder Press** (2x50s/35) Complete 5 Ring Dips after each set **If you can't start out the workout unbroken for [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3:00 Machine -into- Crossover Symmetry or Banded 7sMetcon (AMRAP - Reps) 15:00 AMRAP 10-9-8-7-6-5-4-3-2-1-2-3-4-… Cal Ski or Row KB Goblet Squats KB Swingscool down Walk/Bike 3 mins -into- [...]

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 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 4 rounds 30 second Air Bike 10 PVC Good mornings 10 PVC OH press 30 second RowMetcon (2 Rounds for reps)Team of 2 10 min AMRAP 10 Calorie [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)6 sets: 12/10 Calorie Standing Bike Erg 10 Box Jump Overs (24/20) 8 Back Squats* (155/105) -rest 1:1 b/t sets- -rest 3-5 minutes- 4 [...]

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Mayhem Hip Halo Activation - 10 Side step [...]

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 sets: :30 Row 3 Air Squats 3 Inch Worms 3 Plate Presses from Floor 3 Shrugs w/Barbell from Hang 3 High Pulls from Hang 3 Hang Muscle [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6:00 AMRAP: :30 Bike Erg or Air Bike 5 KB Sumo Stance Deadlift 5 KB High Pull 5 KB Sumo DL High Pulls 5 Box Step Ups * [...]