Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets 10 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 30-second Jump Rope 10 Alternating V-Ups 5 Back Squats (build...

Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (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 ONLY...

Open Gym Strength and Conditioning – CrossFit Workout Option 1 Tick-Tock Clock (Time) Freedom (RX’d) 5 rounds 100ft Sled Push (135/90) (Or 50ft Back Rack Walking Lunge (115/80)) 100ft Farmers Carry (70s/50s) (KG conv: 60/40 sled...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 30-second Air Bike 25ft Lizard Crawl 5 Front Squats (Empty Bar – Build Across) 3 Burpees 6...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 30-second Air Bike 25ft Lizard Crawl 5 Front Squats (Empty Bar – Build Across) 3 Burpees 6...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 Inch Worms 3 Back Squats (empty bar – build in...