Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Machine

-into-

Every minute (7 minutes)

4 Wall Ball Thrusters (light)

6 Push-ups

8 Sit Ups

2. Workout Prep

1 set:

5 Wall Balls

3 Handstand Push-ups

4 Alternating V-ups

Workout

Metcon (7 Rounds for reps)

“The Lorax”

Freedom (RX’d)
7 rounds
Min 1: 20 Wall Balls (20/14)
Min 2: 12 Handstand Push-ups
Min 3: 20 Alternating V-ups

Independence
7 rounds
Min 1: 20 Wall Balls (14/10)
Min 2: 10 Handstand Push-ups
Min 3: 16 Alternating V-ups

Target time each set: 20-35 seconds
Time cap each set: 45 seconds

Cooldown

Warm-up (No Measure)

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)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Accessory

Warm-up (No Measure)

Mayhem Ready: 3 Ways to improve your shoulder rotational power

https://youtu.be/m4vqYbVQRoA