Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

8 min AMRAP:

30 sec Ski Erg

5 GHD’s to parallel (focus on leg extension)

5 Wallballs (focus on breathing and arm cycling)

2. Workout Prep

1 set:

20 sec Ski (workout pace)

5 GHD’s

5 Wall Balls

Workout

Metcon (Time)

“Bluebonnets”

Independence

16/13 Calorie Ski Erg

15 GHD Sit-ups (+ 6in Riser) (Or 16 V-ups)

10-20-30-40-50

Wall Balls (14/10)

**Target Score**

Target time each set: 18-20 minutes

Time cap each set: 25 minutes

Metcon (Time)

“Bluebonnets”

Freedom (RX’d)

For time:

20/16 Calorie Ski Erg

20 GHD Sit-ups

10-20-30-40-50

Wall Balls (20/14)

**Target Score**

Target time each set: 18-20 minutes

Time cap each set: 25 minutes

Cooldown

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)