Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-second Machine 5 Inch Worms 3 Pike Push Ups 5 Kip Swings 5 Ring Rows 2. Workout...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-second Machine 5 Inch Worms 3 Pike Push Ups 5 Kip Swings 5 Ring Rows 2. Workout...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-second Machine 5 Inch Worms 3 Pike Push Ups 5 Kip Swings 5 Ring Rows 2. Workout...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-second Machine 5 Inch Worms 3 Pike Push Ups 5 Kip Swings 5 Ring Rows 2. Workout...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 45-second Machine 5 Inch Worms 3 Pike Push Ups 5 Kip Swings 5 Ring Rows 2. Workout...

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...