Open Gym Strength and Conditioning – CrossFit

OG (class and compete)

Metcon (Weight)

3 sets

20 hip ext with 2 second pause at top

50’ banded lateral side step both ways

50’ banded monster walk forward and backward

20 sumo banded good morning

20 front foot elevated step back lunge

-Rest as needed-

4 sets

8 tempo bench (4:0:3:0)

8 tempo strict chin up

-Rest as needed-

4 sets

12 bench (185/125)

12 strict chin up

-Rest as needed-

10 sets

15 seated row

15 push ups