Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

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

3 Sets:

15/12 Calorie Ski

20 shoulder taps

15/12 Calorie Row

10 push-ups

4. Workout prep

1 set:

5 calorie row or ski

5 db bench @workout weight

Partner wod (teams of 2)

OG class

Metcon (Time)

Complete the following relay style (I go, you go)

“Cam”

6 rounds (3 each)

15/12 calorie row (M/F)

15 dual DB bench press (50’s/35’s)

Partner A does one full round…then partner B does one full round.

OG Compete

Metcon (Time)

Complete the following relay style (I go, you go)

“Cam”

6 rounds (3 each)

15/12 calorie ski (M/F)

15 dual DB bench press (70’s/50’s)

Partner A does one full round…then partner B does one full round.