2016.10.05 – Bring a Friend Day!

Equity Strength & Conditioning – CrossFit

Story Time

Models of Fitness (No Measure)

10 General Physical Skills
– Organic: Cardiovascular, Stamina, Strength, Flexibility
– Neurological: Coordination, Agility, Balance, Accuracy
– Both: Power, Speed
The Hopper
The Pathways
– aka Metabolic Engines
– Phosphagen: High power. Serveral minutes


Metcon (Time)

30-25-20-15-10-5 (15 min Cap)
Shoulder Press (75/55)
Goblet Lunge (26/18)


Metcon (AMRAP – Reps)

Hollow Hold


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