Open Gym Strength and Conditioning – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Row (easy pace)
-into-
3 sets
10 Single Arm Dumbbell Press (each/light)
10 Dead bugs
10 Banded Rows
2. Workout Prep
5/4 Calorie Row
5 Dumbbell Bench Press
5/4 Calorie Row
Metcon (8 Rounds for time)
Every 4:00 (8 sets)
15/12 Calorie Row
10 Dumbbell Bench Press (60s/40s)
15/12 Calorie Row
Accessory
Core
For Quality:
4 Rounds
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Around the Worlds (each direction)
7 Plank Walk Steps (each direction)
30yd KB Front Racked/Overhead Carry (right racked/left overhead)
30yd KB Front Racked/Overhead Carry (right overhead/left racked)
*Rest 2:00 b/t sets
Cooldown/Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
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