Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3 Rounds (each)

Partner Rowling

(Max 5 synchro burpee penalty)

5 min AMRAP

30 sec single unders

5 GHD’s to parallel

3 Up Downs + Jumping Pull up

2. Workout Prep

2 sets:

10 Double Unders

5 GHD’s

2 Burpee Pull-ups

Workout

Metcon (3 Rounds for time)

“California Roll”

Freedom (RX’d)

3 Sets

50 Double Unders

15 GHD Sit Ups

10 Burpee Pull Ups

15 GHD Sit Ups

50 Double Unders

-Rest 1:1 between sets-

Target time each set: 3:15-3:45

Time cap each set: 4:30

Metcon (3 Rounds for time)

“California Roll”

Independence

3 Sets

35 Double Unders

12 GHD Sit Ups + 6in riser

8 Burpee Pull-ups

12 GHD Sit Ups + 6in riser

35 Double Unders

Rest 1:1 between sets

Target time each set: 3:15-3:45

Time cap each set: 4:30

Metcon (3 Rounds for time)

“California Roll”

Liberty

3 Sets

50 Single Unders

15 Sit Ups

8 Up Downs + Jumping Pull-up

15 Sit Ups

50 Single Unders

Rest 1:1 between sets

Target time each set: 3:15-3:45

Time cap each set: 4:30

Cooldown

Metcon (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)

Accessory

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