Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

Warm up

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Or Banded 7’s

-into-

6 min AMRAP

30-sec single/double unders

5 Alternating V-ups (each side)

5 Knees to Elbows

2. Workout Prep

2 sets:

10 Double Unders

5 Toes to Bar

Metcon (Time)

100-80-60-40-20

Double Under

20 Toes to Bar after each set

Accessory

GHD Hip Extension

5 sets: 20 reps; unloaded or holding a plate or Dumbbell

Band Pull Through

4 sets: 15 reps

Cooldown/Mobility

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)