Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle Cleans (empty bar) 5 Push Press (empty bar) 4 Back Rack Step Back...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle Cleans (empty bar) 5 Push Press (empty bar) 4 Back Rack Step Back...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle Cleans (empty bar) 5 Push Press (empty bar) 4 Back Rack Step Back...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle Cleans (empty bar) 5 Push Press (empty bar) 4 Back Rack Step Back...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 Bike (easy pace) 1:00 Shuttle Run (light) -build in pace and note how many calories/shuttle runs are completed in a minute...

Open Gym Strength and Conditioning – Teens Warm-up 3 sets 1:00 Bike (easy pace) 1:00 Shuttle Run (light) -build in pace and note how many calories/shuttle runs are completed in a minute- Metcon (3 Rounds for reps) 3:00 Max Calorie Air Bike...