Announcements
HOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.
CrossFit FC East – Bodybuilding
Warm up
2 Rounds
Partner 1
10 pvc pass through
5 inchworm push-up
Partner 2
10 alternating samson lunge stretches
10 alternating groiner stretches
2 Rounds
6 empty barbell strict press
Wall walk Hold 10 Sec
6 empty barbell front squat
2 Wall walk
5 empty barbell bear complexes
Primer
2x
2 Bear Complex (Build in Weight)
1 Walk Walk Complex
Partner Workout
It’s Complicated
24 Minute AMRAP
YOU GO – I GO
1 Bear Complex
1 Wall Walk Complex
2 Bear Complex
2 Wall Walk Complex
3 Bear Complex
3 Wall Walk Complex
4 Bear Complex
4 Wall Walk Complex
5 Bear Complex
5 Wall Walk Complex
Etc.
Partner A does 1 and 1
then partner B does 1 and 1
then partner A does 2 and 2
then partner A does 2 and 2
ETC
Notes
*One bear complex is one power clean + one front squat + one push press + one back squat + one behind the neck push press. Athletes may perform one squat clean thruster + back squat / thruster in the workout.
*RX+ = one wall complex is one wall walk plus two wall facing strict handstand push-up at the top of the rep.
*RX = one wall complex is one wall walk plus one wall facing strict handstand push-up at the top of the rep.
*SX = one wall complex is one partial wall walk plus one pike push up or regular push up.
RX+ 135/95
RX 115/80
SX 95/65
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