Open Gym Strength and Conditioning – CrossFit

Warm-up

0:00-18:00

Crossover Symmetry and Hip Halo Warmup (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

Warm-up (No Measure)

2 sets:

1:00 easy ski

:30 second handstand hold

50 ft walking lunges

16 alternating v-ups

Metcon

20:00-40:00

Metcon (No Measure)

EMOM 20:

minute 1- 12/8 calorie ski

minute 2- 50 ft Single arm DB overhead walking lunges (25 ft each arm)

minute 3- 15 GHD sit-ups or 15 med ball sit-ups

minute 4- 50 ft handstand walk -or- 5 wall walks

minute 5- rest

Rom wod

40:00-60:00

20 minute ROM WOD video