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CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Air Bike 10 Pass Throughs/Around World (R&L) 5 Good Mornings 5 PVC Strict Press 5 Air Squats 5 Dead Bugs (R&L)Metcon (AMRAP - Rounds and [...]

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 5 rounds 6 alt. V-Ups :20 sec hollow hold 5 air squats 5 inch worms 10 pvc good morningsMetcon (AMRAP - Reps) 18 min Amrap 6-12-18-24-30-24-18-12-6 Kettlebell Swings [...]

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 (Legs & Core) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s Then 7 Rounds: :30 Bike 3 Air Squats 3 Inchworms 6 Heel Raises 6 Step Back LungesMetcon (Time) For Time: 21 Dumbbell Thrusters [...]

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 min Warm up Tabata Air Bike - 8 rounds of :20 sec work/:10 sec rest (4 minutes total) 2-3 rounds (until 8 minutes) of: 3 med ball [...]

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 perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these [...]