Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Banded Pass Throughs 3 Inchworms 3 Snatch Deadlifts (empty bar) 3 High Hang Muscle Snatch (empty bar) 3 Power Snatch...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Banded Pass Throughs 3 Inchworms 3 Snatch Deadlifts (empty bar) 3 High Hang Muscle Snatch (empty bar) 3 Power Snatch...

Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the...

Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 400M Run 3 Rounds 7 Pushups 14 PVC Passthroughs 14PVC Good Mornings Skill Push Press Dip and Drive! Metcon (10 Rounds for time) Every minute on the minute for 10 minutes: 7 Push...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) 2. Workout Prep 1 set: 100m Run (85% of workout pace) 2 Burpee Box...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) 2. Workout Prep 1 set: 100m Run (85% of workout pace) 2 Burpee Box...