CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)10-9-8-7-6-5-4-3-2-1 Dumbbell Deadlifts (2x70s/50s) Dumbbell Farmers Hold Step Back Lunges (2x70s/50s) *Each has to be superset and unbroken (i.e. 10 into 10 then rest, [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds 1:00 Bike Erg or Air Bike 1:00 Ski Erg or Row 5 PVC Good Mornings 5 Light Single DB RDLs (each side) 10 Dead BugsMetcon (Time) [...]
CrossFit FC East - BodybuildingView Public WhiteboardBodybuilding 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 weight [...]
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 "Rowling" x 10 sets - Perform 1 burpee for every meter over or under 100 (5 burpee max)Metcon (Time) 21-18-15-12-9 Kettlebell Swing Goblet SquatAcccessory Mobility Roll quads with [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)AMRAP 14 Minutes (moving at a steady pace) 7 Rounds 7 Strict Chin ups 7 Dumbbell Bench (2x70/50) -in remaining time- max rounds 14 Calorie Ski [...]
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 WhiteboardBodybuilding 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 weight [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)AMRAP 15 Minutes moving at moderate pace: 20 Calorie Row 100ft Double Dumbbell (or Kettlebell) Front Rack Carry (2x70/50) 10 Wall Facing Strict Handstand [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm up Crossover Symmetry Into 5 inch Worms 5 yd high knees 5 yd butt kickers 5 yd lunge w/twist 5 yd walking on toe/heels 5 yd side to [...]