Open Gym Strength and Conditioning – CrossFit

Active recovery

Metcon (Distance)

On machine of choice

4 sets:

6x (2min at mod, 30sec at hard)

-No rest b/t reps-

-Rest 2min at easy b/t sets-

OG bodybuilding

Metcon (No Measure)

4 sets (for time, sets must me unbroken)

4-8-12

Strict Presses (75/55)

Strict Pull Ups

-rest 1:1 between sets-

4 Supersets

12 Dumbbell Bench Presses (moderate weight)

12 T Bar Rows (moderate weight) (neutral grip)

6 Supersets

15 Push ups

15 T Bar Rows (light/moderate weight) (wide grip)