Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Ski 5 GHDs to parallel or Abmat Sit Ups 30-second Shuttle Run 4 Box Step Ups (24/20) 2. Workout Prep With partner...

Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 30-second Air Bike (build-in pace) 5 Kip Swings 3 Kipping Pull-Ups (Or Jumping...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 30-second Air Bike (build-in pace) 5 Kip Swings 3 Kipping Pull-Ups (Or Jumping...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 30-second Air Bike (build-in pace) 5 Kip Swings 3 Kipping Pull-Ups (Or Jumping...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 30-second Air Bike (build-in pace) 5 Kip Swings 3 Kipping Pull-Ups (Or Jumping...