Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

10-15 Minutes (Steady movement through the following):

1:00 row

10 lateral box step overs

10 goblet squat thrusters

10 hanging knee raises

OG (class and compete)

Metcon (Time)

Teams of 2

30 rounds

2 Squat Snatch (155/105) (1 each)

4 Synchro Toes to Bar

8 Synchro Box Step Ups