Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 5 Jump Squats 5 Pushups 5 Supermans 5 Burpee Skill Overhead Squat Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 3 Snatches 6 Overhead Squats 9 Box Jumps

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets: 10 Banded Pass Throughs 10 Cossack Squats -into- 8:00 AMRAP 10 V-Ups 10 Kip Swings 5 Ring Rows 3 Muscle...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets: 10 Banded Pass Throughs 10 Cossack Squats -into- 8:00 AMRAP 10 V-Ups 10 Kip Swings 5 Ring Rows 3 Muscle...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets: 10 Banded Pass Throughs 10 Cossack Squats -into- 8:00 AMRAP 10 V-Ups 10 Kip Swings 5 Ring Rows 3 Muscle...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets: 10 Banded Pass Throughs 10 Cossack Squats -into- 8:00 AMRAP 10 V-Ups 10 Kip Swings 5 Ring Rows 3 Muscle...

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 50m Jog 3 Inch Worms 10-second Handstand Hold 10 Banded Pass-throughs 2. Workout Prep 2 sets: 50m Run (build in pace) 1 Wall...