Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Ski 5 GHDs to parallel or Abmat Sit Ups 30-second Shuttle Run 4 Box Step Ups (24/20) 2. Workout Prep With partner...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Ski 5 GHDs to parallel or Abmat Sit Ups 30-second Shuttle Run 4 Box Step Ups (24/20) 2. Workout Prep With partner...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 30-second Air Bike (build-in pace) 5 Kip Swings 3 Kipping Pull-Ups (Or Jumping...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 30-second Air Bike (build-in pace) 5 Kip Swings 3 Kipping Pull-Ups (Or Jumping...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 30-second Air Bike (build-in pace) 5 Kip Swings 3 Kipping Pull-Ups (Or Jumping...

Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (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...