Open Gym Strength and Conditioning – CrossFit

Warm-up

0:00-12:00

Warm-up (No Measure)

1. 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

2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)

2 Sets:

1:00 Bike or ski

20 shoulder taps

15 banded good mornings

10 jumping squats

3. Workout Prep

4 calorie bike

8 air squats

6 push-ups

4 reverse lunges (ea side)

Metcon

15:00-35:00

Metcon (No Measure)

EMOM 20 (LOREDO STYLE)

minute 1- 12/9 calorie echo bike

minute 2- 24 air squats

minute 3- 24 push-ups

minute 4- 24 reverse lunges (12 ea side)

Core

39:00-54:00

Metcon (No Measure)

3 sets:

20 alternating v-ups

rest 40 seconds

40 Russian twists w/KB

rest 40 seconds

60 second plank hold

Rest 2 minutes between each set

Cooldown/mobiity

56:00-60:00

2 minute pigeon stretch (each side)