Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 7:00 AMRAP 5 Up Downs 5 Inchworms 5 Roll and Reach 25ft Walking Lunge 2. Workout Prep 2 sets: With...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 7:00 AMRAP 5 Up Downs 5 Inchworms 5 Roll and Reach 25ft Walking Lunge 2. Workout Prep 2 sets: With...

Open Gym Strength and Conditioning – Bodybuilding () Thursday Overview (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have...

Open Gym Strength and Conditioning – Teens Warm-up 3:00 Row (build in pace) -into- 7:00 AMRAP 5 Up Downs 5 Inchworms 5 Roll and Reach 25ft Walking Lunge Metcon (Time) Teams of 2 (1:1) 12 sets (each) 200/175m Row

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 7:00 AMRAP 5 Up Downs 5 Inchworms 5 Roll and Reach 25ft Walking Lunge 2. Workout Prep 2 sets: With...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4 Burpee Box Step Ups 10 Deadbugs 3 Back Squat (Build in weight) 2...