Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10 min AMRAP

1 min choice of machine

3 Up-Downs

5 Single Arm Dumbbell Thrusters (each/lightweight)

5 Box Step Ups (each side)

2. Workout Prep

2 sets: With Partner

6 Alternating V-Ups (Each/ while partners hold a plank)

2 Synchro Burpee Box Jump Overs

Workout

Metcon (Time)

“Mike and Ike Sours”

Freedom (RX’d)

Teams of 2

5 rounds

20 Alternating V-Ups (each)

* Partner Hold Plank (elbows) *

15 Synchro Burpee Box Jump Overs (24/20)

Individual Option:

5 rounds

20 Alternating V-Ups

15 Burpee Box Jump Overs (24/20)

Independence

Teams of 2

5 rounds

20 Alternating V-Ups (each)

(Partner Hold Plank (elbows))

12 Synchro Burpee Box Jump Overs (20/16)

Liberty

Teams of 2

5 rounds

20 Sit ups (Partner hold plank)

15 Synchro Up Downs + Step Up

Target time: 12-14 minutes

Time cap: 18 minutes

Gymnastics

Skill Progression: Ring Muscle-Ups (Checkmark)

Practice Ring Muscle Ups

– 10-12 minutes-

Cooldown/Mobility

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose

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