Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

5:00 Cardio (your choice)

EMOM perform 10 push-ups

-then-

3 Sets

12-10 cal row

10 hang muscle cleans

:30 sec top dip hold

4. Workout Prep

1 set (at workout pace)

4 power cleans (workout weight)

4 dips

OG (class and compete)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips