Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

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

AMRAP 8:

:30 ski

5 inchworms

10 infant squats

10 scap retractions, 6 kip to swings, 2 pull-ups or ring rows

4.Workout prep

1 set:

2 pull-ups

4 push-ups

6 squats

25 ft hs walk

OG (class and compete)

Partner wod (teams of 2)

Metcon (AMRAP – Rounds and Reps)

Complete the following relay style (I go , you go)

“Walking Cindy”

AMRAP 20:

1 round of Cindy

50 ft Handstand walk

1 round of Cindy

Partner A completes one full round then Partner B goes. One full round is both partners each completing a round.

*1 rep for every 5ft of handstand walk*