Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hinshaw Warm Up (12-15 minutes)

2. Workout Prep

2 sets:

50m Run (workout pace)

5/4 Calorie Bike (workout pace)

-rest 30 seconds between sets-

Workout

Metcon (4 Rounds for time)

“Morticia Addams”

Freedom (RX’d)

4 Sets (1 set every 10:00)

400m Run

32/24 Calorie Echo Bike

400m Run

Independence

4 Sets (1 set every 10:00)

300m Run

24/18 Calorie Echo Bike

300m Run

Liberty

4 Sets (1 set every 10:00)

200m Run

16/13 Calorie Echo Bike

200m Run

Target time each set: 7-8 minutes

Time cap each set: 9 minutes

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()