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

3-4 Sets

1:00 Cardio

10 snatch grip push press

10 empty bar OHS

4. Workout Prep

1 set (workout weight)

100m run

4 OHS

OG (class and compete)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#