WARMUP 30 JUMPING JACKS 30 HIGH KNEES 30 MOUNTAIN CLIMBERS 10 ALT LIZARDS 10 DOWN DOGS MINI BANDS 30 SIDE TO SIDE STEPS 20 AIR SQUATS 15 FORWARD AND BACKWARDS STEPS 20 GLUTE BRIDGES 15 CLAM SHELLS THEN.. STRENGTH BACK SQUATS -_- BUILD TO 60% • PERCENTAGE WAVES EMOM 16 M1: 5 REPS @60% M2:…
Warm-up Row 400m 10 Push-ups 30 Arm circles e/d 10 Squats Walking Lunge Down & Back With a 30-35:00 Clock Row 500m or Bike 25 Cal or 400m Jog 30 Mountain Climbers (Total) 100 Single Unders 5 Strict Pullups. 10 Db curl + Press 35/25 8 Knees 2 Elbow 8 Plyo Push-ups or Dips 10…
OPEN WARMUP 1:00 MIN MACHINE :30/:30 COUCH STRETCH 10 ALT PIGEON STRETCH 20 MOUNTAIN CLIMBERS 10 BEAR CRAWL STEPS X2 then… OPEN PREP BUILD TO WORKOUT WEIGHT — THEN -_- 3 – 2-1 DEADLIFTS BAR FACING BURPEES 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-4-3-2-1 DEADLIFTS @225/155 BAR FACING BURPEES SCALED 135/95 (may stepover bar) ** NO GRIPS ARE ALLOWED
CrossFit Open 22.2 is scheduled for Saturday. Barbell Class is cancelled this Saturday. WARMUP :20 SEC HARD / :10 REST X2 10 ALT LIZARDS W/ ROTATION 10 DOWN WARD DOGS 5/5 BIRG DOGS X2 MINI BAND WARMUP 10 – 1 LATERAL SIDE STEPS 20 AIR SQUATS 10 – 1 MONSTER WALKS 20 GLUTE BRIDGES 15…
NEW GYM ADDRESS!!! Starting Friday, February 25th. All classes will be at our new location. 70-32 84th St. *Around the block from 70-29 83rd St. WARMUP :20 SEC HARD / :10 REST X2 10 ALT LIZARDS W/ ROTATION 10 DOWN WARD DOGS 5/5 BIRG DOGS X2 20 BANDED PULL APARTS 20 BANDED PRESS 10 BANDED…
NEW GYM ADDRESS!!! Starting Friday, February 25th. All classes will be at our new location. 70-32 84th St. *Around the block from 70-29 83rd St. WARMUP :20 SEC HARD / :10 REST X2 10 ALT LIZARDS W/ ROTATION 10 DOWN WARD DOGS 5/5 BIRG DOGS X2 20 SIDE TO SIDE TOE TOUCHES 16 ALT BW…
NEW GYM ADDRESS!!! Starting Friday, February 25th. All classes will be at our new location. 70-32 84th St. *Around the block from 70-29 83rd St. WARMUP :20 SEC HARD / :10 REST X2 10 ALT LIZARDS W/ ROTATION 10 DOWN WARD DOGS 5/5 BIRG DOGS X2 20 BTN PVC PRESS 20 SHOULDER TAPS 20 T’s,…
NEW GYM ADDRESS!!! Starting Friday, February 25th. All classes will be at our new location. 70-32 84th St. *Around the block from 70-29 83rd St. WARMUP :20 SEC HARD / :10 REST X2 10 ALT LIZARDS W/ ROTATION 10 DOWN WARD DOGS 5/5 BIRG DOGS X2 MINI BAND WARMUP then.. STRENGTH BACK SQUATS EVERY 2…
NEW GYM ADDRESS!!! Starting Friday, February 25th. All classes will be at our new location. 70-32 84th St. *Around the block from 70-29 83rd St. Active Recovery: AMRAP 12Minutes: 1:30 Bike 3 Strict Pull-Ups 6 Push-Ups 9 Kettlebell Swings 12 Air Squats 15 Ab-Mat Sit-Ups Then Immediately into..… AMRAP 12 allo Minutes: (EB barbell) 1:00…
CrossFit Open Workout CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. box
