Open Gym Strength and Conditioning – CrossFit

Warm-Up

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate

2 Sets:

5 inchworms with a push-up

10 med ball thrusters

10 tuck-ups

100 ft box push (foam only)

3. Workout prep

1 set (w/partner)

7 wall-balls

5 abmat situps

50 ft sled push

Teams of 3 (AMRAP – Rounds and Reps)

Teams of 3

20 min AMRAP

15 Wall Balls (20/14)

10 Abmat Situps

100′ sled sprint (25lb/empty – 50 ftdown/50 ftback)

(relay style…Partner A does one full round then B…then C)