Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...

Open Gym Strength and Conditioning – Functional bodybuilding General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse...

Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...

Open Gym Strength and Conditioning – Bronco Basketball Warm-up Back squat warm-up (No Measure) 3 rounds: 1/2 gym bleacher run (up stairs…across…and down.) 10 air squats 10 walking lunges (5 each leg) Strength (lower) Back Squat...

Open Gym Strength and Conditioning – CrossFit Active recovery Metcon (Distance) On machine of choice 4 sets: 6x (2min at mod, 30sec at hard) -No rest b/t reps- -Rest 2min at easy b/t sets- OG bodybuilding Metcon (No Measure) 4 sets (for...

Open Gym Strength and Conditioning – Bronco Basketball General warmup (upper) (No Measure) 0:00-3:50 (20 seconds of work…15 seconds of rest) Toe touch jumping jacks shoulder taps bottom up burpees mountain climbers windmills forward...