Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row

-into-

3 sets:

15 PVC Passthroughs

15 Banded Air Squats

5 Step Back Lunges (each leg)

2. Workout Prep

3 sets:

4 Power Snatch (build in weight)

10’ Overhead Walking Lunge (build in weight)

Workout

Metcon (11 Rounds for time)

“LION”

Freedom (RX’d)

90/70 Calorie Echo Bike

-Rest 3:00-

10 sets

9/7 Calorie Echo Bike

-Rest 1:1 between sets

Independence

70/55 Calorie Echo Bike)

Rest 3:00

10 sets

8/6 Calorie Echo Bike

Liberty

40/32 Calorie Echo Bike

Rest 3:00

10 sets

30 seconds /30 seconds off Calorie Bike

Target time: 6-8 minutes

Time cap: 10 minutes

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up)

Ring Muscle Ups

– 10-12 minutes practice-

Cooldown/Mobility

Metcon (No Measure)

1 min Barbell Quad Smash (each)

1 min Lacrosse Ball Smash

1 min trap smash with Barbell (each side)

()