Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement prep/activaiton and increasing Heart Rate.

Crossover Symmetry or Banded 7’s

Hip Halo activations

into

3 sets:

:40 jump rope

10 box step-ups

10 scap retractions

5 kipping swings

2 strict pull-ups

10 goblet squat thrusters (KB/light)

“Uplift”

Suicide awareness workout hosted by Slinging iron Crossfit. All proceeds will go towards the American Foundation for Suicide Prevention. Thank you OG members for your support with purchasing shirts or by showing up and completing this workout. We are blessed to have such a wonderful community who always answers the call with these types of benefits.

Level 1 (Time)

Accumulate 200 wall-balls

Every 5:00

4:00 work/1:00 rest

5 burpee box jumps 24/20″

10 pull-ups

30 double unders

**MAX REP WALLBALLS IN REMAINING TIME**

**30 MINUTE CAP

Level 2 (Time)

Accumulate 200 wall-balls

Every 5:00

4:00 work/1:00 rest

10 burpee box jumps 24/20″

15 pull-ups

40 double unders

**MAX REP WALLBALLS IN REMAINING TIME**

**30 MINUTE CAP

Level 3 (Time)

Accumulate 200 wall-balls

Every 5:00

4:00 work/1:00 rest

15 burpee box jumps 24/20″

20 pull-ups

50 double unders

**MAX REP WALLBALLS IN REMAINING TIME**

**30 MINUTE CAP