Open Gym Strength and Conditioning – Teens

Warm-up

3:00 Machine

-into-

100m Run

10 Dynamic Squat Stretches

5 Front Squats (empty bar)

5 Push Press (empty bar)

5 Thrusters (empty bar)

10 Ring Rows

Metcon (AMRAP – Rounds and Reps)

“The Ginger”

22:00 AMRAP

400m Run

7 Thrusters (95/65)

14 Pull Ups
This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.