CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (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 the ONLY [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s w/hip halo 3 Rounds :20 sec ski or Row 5 Kbell swings 5 Banded Pull ups 5 PVC Thrusters 5 Up downsMetcon (Time) 7 Rounds 7 Cal [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds Air Bike :30 Easy :20 Medium :10 Hard 6:00 AMRAP 6 Pass Throughs/Around World r/l 4 Air Squats 2 Push Ups 4 Up Downs 6 Alternating V-upsMetcon (Calories) 6 Rounds [...]

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 their base programming to [...]

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 step R/L * 10 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 rounds :30 Ski or Row :15 Hang from bar 10 toe to heel 8 Air SquatsMetcon (AMRAP - Rounds and Reps) 18 min Amrap 250m ski or row 15 wall balls/wall [...]

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 it as the ONLY [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 7 Rounds :30 Row 1 Crossover Exercise or Banded 7's Exercise 3 Dead Bugs r/l 1 Inchworm Empty Barbell Shoulder Press Warm UpMetcon (AMRAP - Rounds and Reps) 16 min AMRAP 16/12 [...]

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 weight that provides a [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Cross Over Symmetry or Banded 7s 5 Up Downs 10 yd Walking on toes 5 Air squats 10 yd Walking lunge 5 Sit ups 10 yd Walking on Heels 5 Up DownsMetcon [...]