Open Gym Strength and Conditioning – CrossFit

Warm Up

Athletes Notes

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate

6-8 minutes moving through:

1:00 Jog (go in 25ft sections to practice turnaround)

10 Spiderman Lunge (each side)

5 Strict Pull Up

10 Single Arm Bench Press (each side, moderate)

-Then-

Warm Up to Bench Press weight.

3. Workout Prep

1 Set (at workout pace):

2 x50ft Shuttle Runs

1 Rope Climb

2 Bench Press (at workout weight)

Biff Tannen (Time)

50x50ft Shuttle Runs

7 Rope Climbs

25 Bench Press (185/125)

7 Rope Climbs

50x50ft Shuttle Runs
TARGET SCORE

Target Time:sub 20 minutes

Time Cap:30 minutes