<p>Athletes Notes</p><p>1.<a target="_blank" href="https://www.youtube.com/watch?v=xHxprWItWsY&amp;ab_channel=CrossFitMayhem">Crossover Symmetry Activation Plus</a></p><p>OR<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&amp;list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&amp;index=57&amp;t=0s&amp;ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</p><p>2. Movement Prep/Activation and Increasing Heart Rate</p><p>6-8 minutes moving through:<br />1:00 Jog (go in 25ft sections to practice turnaround)<br />10 Spiderman Lunge (each side)<br />5 Strict Pull Up<br />10 Single Arm Bench Press (each side, moderate)<br />-Then-<br />Warm Up to Bench Press weight.</p><p>3. Workout Prep</p><p>1 Set (at workout pace):<br />2 x50ft Shuttle Runs<br />1 Rope Climb<br />2 Bench Press (at workout weight)</p>