Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hinshaw Warm up (10-15 minutes)

2. Workout Prep

100m Run

200/175m Row

100m Run

Workout

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Gymnastics

Metcon (5 Rounds for time)

Skill Progression: Ring Support

5 sets:

20-30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –

Cooldown

Warm-up (No Measure)

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)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)

Accessory

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