Open Gym Strength and Conditioning – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
3 minute Row – 3 x (30 sec easy, 20 sec med, 10 sec fast)
-into-
6 min amrap:
3 inch worms
4 Up downs over Rower
5 Sit ups (focus on leg extension)
2. Workout Prep
1 set:
5/4 Calorie Row (workout pace)
5 GHD’s
2 Burpee over Rower
Workout
Metcon (5 Rounds for time)
“Oh, the places you’ll go”
Freedom (RX’d)
5 Sets
30/24 Calorie Row
20 GHD’s (Or 20 V-ups)
10 Burpee over rower
*Rest 3:00 between sets*
Independence
5 Sets
24/20 Calorie Row
16 GHD’s + 6in riser
8 Burpee over rower
Rest 3:00 b/t sets
Liberty
5 Sets
20/15 Calorie Row
20 Sit ups
10 Up Downs
Rest 3:00 b/t sets
Target time each set: 2:35-2:50
Time cap each set: 3:30
* See Coaches Notes for Limited Equipment and Large Class Option
Cooldown
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
Accessory
Warm-up (No Measure)
Mayhem Ready: Barbell Mobility Freestyle Part 2
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