Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Row 10 Dynamic Squat Stretches 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across sets)...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Row 10 Dynamic Squat Stretches 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across sets)...

Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game x2 (1:00 between) Skill Agility Ladders! (10 minutes) Metcon (Time) Run 400M 25 Double Unders/ 50 Singles 40 Situps 30 Squats 20 Push Ups 10 Box Jumps Run 400M

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Row 10 Dynamic Squat Stretches 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across sets)...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Row 10 Dynamic Squat Stretches 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across sets)...

Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the...