Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warm Up

-into-

8 min AMRAP

30 sec single/double unders

10 heel/toe rocks

3 inch worms

10 sec handstand hold

2. Workout Prep

1 set:

10ft Front Rack Walking Lunge

10 Double unders

1 Wall Walk

Workout (3 Rounds for time)

“Lightning McQueen”

Freedom (RX’d)

3 Sets

2 Rounds

50’ Front Rack Walking Lunge (2×50/35)

50 Double Unders

5 Wall Walks

50 Double Unders

-Rest 1:1 between sets-

(KG conv: DB 22.5/15)

*This workout consists of 3 sets of 2 rounds (6 total rounds completed at the end of the workout)

Independence

3 Sets

2 Rounds

50’ Front Rack Walking Lunge (2×35/25)

35 Double Unders

3 Wall Walks

35 Double Unders

-Rest 1:1 between sets-

(KG conv: DB 15/10)

Liberty

3 Sets

2 Rounds

16 Single Dumbbell Box Step Ups (light)

50 Single Unders

50ft Bear Crawl

50 Single Unders

-Rest 1:1 between sets-

Target time each set: 4:30 – 5:30

Time cap each set: 6 minutes

Cooldown/Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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