Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

Hip Halo Warmup

-into-

3 sets:

4 Back Squats (increase in weight across warmup)

10 Kip Swings

10 Ring Rows

2. Workout Prep

3 sets:

2 Back Squats (work up in weight)

3 Pull-ups (set 1)

3 Chest to Bar (set 2)

2 Bar Muscle Ups (set 3)

Metcon (Time)

0:00-4:00

30 Pull-ups

30 Back Squats (135/95)

-rest 2:00 –

6:00-10:00

20 Chest to Bar Pull-ups

20 Back Squats (185/125)

– rest 2:00 –

12:00-16:00

10 Bar Muscle Ups

10 Back Squats (225/155)

Cooldown/Mobility

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)