Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Crossover Symmetry Or Banded 7’s Warmup

-into-

6 min AMRAP

30 sec Row

10 sec handstand hold

10 kip swings

10 Plate Press Overhead

10 Plate Bent Over Row

2. Workout Prep

3 sets:

5/4 Calorie Row

3 Pull-ups

2 Handstand Push Ups (build up to strict handstand push up)

Workout

Metcon (5 Rounds for time)

“Jack and Rose”

Freedom (RX’d)

5 sets:

21/16 Calorie Row

15 Pull-ups

9 Strict Handstand Push Ups

-rest 1:1 between sets-

Independence

5 sets:

16/14 Calorie Row

12 Pull-ups

6 Strict Handstand Push Ups (Or 9 Handstand Push ups)

rest 1:1 between sets

Liberty

5 sets:

12/10 Calorie Row

12 Ring Rows

12 Dumbbell Push Press

rest 1:1 between sets

Target time each set: 2-2:45

Time cap each set: 3 minutes

Cooldown/Mobility

Metcon (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)

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