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 Hip Halo -Into- 6 min amrap :45 sec Air Bike 3 Worlds Greatest Stretch (each side) 3 Double Dumbbell Front squats 3 Double Dumbbell Push PressMetcon (AMRAP - [...]
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 - L.I.F.E.View Public WhiteboardWarm-up 6 min AMRAP 10 PVC around the world 10 PVC pass throughs :30 Bike erg or Air Bike 5 Inchworms :30 Row 5 Down dog to seal poseMetcon [...]
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 sec Ski or Row 10 Floor Plate Press 8 Lunges (4 per side) 5 Push upsMetcon (AMRAP - Rounds and Reps) Min 0-4: Perform the [...]
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 - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)3 Sets 5 Tempo Heel Elevated Goblet Squat (5 seconds down, 5 seconds up) 10 Single Arm Dumbbell Row HEAVY (5 each side) [...]
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 [...]