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
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 10 – 1 LATERAL BAND SIDE STEP 20 AIR SQUATS DOWN & BACK MONSTER WALK 20 GLUTE BRIDES 10 CLAMS SHELLS E/S – NO BAND — 10 ALT LIZARDS…
