Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 8:00 AMRAP 5 Up Downs 5 Front Squats (empty bar) 5 Push Press (empty bar) 10 Ring Rows 5 Kip Swings 2...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 8:00 AMRAP 5 Up Downs 5 Front Squats (empty bar) 5 Push Press (empty bar) 10 Ring Rows 5 Kip Swings 2...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 8:00 AMRAP 5 Up Downs 5 Front Squats (empty bar) 5 Push Press (empty bar) 10 Ring Rows 5 Kip Swings 2...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 8:00 AMRAP 5 Up Downs 5 Front Squats (empty bar) 5 Push Press (empty bar) 10 Ring Rows 5 Kip Swings 2...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 8:00 AMRAP 5 Up Downs 5 Front Squats (empty bar) 5 Push Press (empty bar) 10 Ring Rows 5 Kip Swings 2...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Machine 10 Glute Bridges 10 Suitcase Deadlifts (each) 10 Cat Cows 10 Step Ups 10 Alternating V-Ups 2. Workout Prep 2...