CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)6 sets: 12/10 Calorie Echo Bike 12 Deadlifts (225/155)* 12/10 Calorie Echo Bike -rest 2:00 between sets- 4 sets: 8 Barbell Hip Thrusts (heavy) 12 GHD Side Crunch [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s Hip Halo Then 2 rounds 4 Sandbag Cleans (or DB Hang Power Cleans) 4 Devils Press 8 Box Jumps (or Step Ups)Metcon (4 Rounds for reps) 4 [...]

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 that provides a moderate [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6:00 Clock :30 Run or Bike 3 PVC Pass Throughs/Around World 3 Air Squats 3 Scap Pull Ups (Rig or Rings) 3 Inchworms 3 Heel/Toe Rocks 3 Ankle Circles (each)Metcon (2 Rounds [...]

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 - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)10:00 AMRAP 300m Row (easy/moderate pace) 5 Bench Press (225/135)* -rest 5:00- 10:00 AMRAP 100ft Dumbbell Farmer Carry (2x100/70) 10 Deficit Push Ups (6/4 inches) -rest 5:00- Accumulate unpartitioned: 75 [...]

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 - 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 that provides a moderate [...]

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 the first 2 sets, [...]

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 Snatches * * For [...]