Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Row 5 Half Kneeling Single Arm Dumbbell Strict Press (each) 10 Alt. V-Ups 10 Bird Dogs 5 Downward...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Row 5 Half Kneeling Single Arm Dumbbell Strict Press (each) 10 Alt. V-Ups 10 Bird Dogs 5 Downward...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Row 5 Half Kneeling Single Arm Dumbbell Strict Press (each) 10 Alt. V-Ups 10 Bird Dogs 5 Downward...

Open Gym Strength and Conditioning – Teens Warm-up Banded 7s -into- 8:00 AMRAP 30-second Row 5 Half Kneeling Single Arm Dumbbell Strict Press (each) 10 Alt. V-Ups 10 Bird Dogs 5 Downward Dog to Upward Dog Deadstop Shoulder Press 6 sets 3...

Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 6 Minute AMRAP 20 Singles Unders 5 Slow Squats 5 Inchworms 5 Push Ups Metcon (Time) 5 Rounds 50 Singles 15 Jump Squats 30 Second Plank (Accumulated) Core 3 Rounds 5 Hanging Knee...

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...