Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

Estimated Total Session Time:

1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate

2 sets:

1:00 Machine

1:00 Jump Rope

-into-

3 sets:

10 Ring Rows

3 Inch Worms

1 Zombie Climb

2. Workout Prep

2 sets:

5/4 Calorie Ski

1 Rope Climb (1 pull)

Workout

Metcon (4 Rounds for time)

Freedom (RX’d)

4 sets:

25/20 Calorie Ski (OR Row)

3 Rope Climbs (Or 10 Burpee Pull-ups)

25/20 Calorie Ski (OR Row)

-rest 1:1 between sets-

* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

Cooldown/Mobility

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)