Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

8 min AMRAP

30 sec ski (easy)

20 sec ski (mod)

10 sec ski (hard)

10 Plate Toe Taps (each side)

2 Box Steps-Ups (each side)

2 Box Jumps

2. Workout Prep

2 sets:

5/4 Calorie Ski

2 Box Jump Overs (build in height)

Workout (3 Rounds for time)

“The Turkey Pardon”

Freedom (RX’d)

3 Sets (1 Set Every 8:00)

21-15-9*

Calorie Ski (Or Calorie Row)

12-9-6

Box Jumps (30/24)

*Women’s calories: 16-12-6

Independence

3 Sets (1 Set Every 8:00)

15-12-9

Calorie Ski (Or Calorie Row)

12-9-6

Box Jumps (24/20)

Women’s calories: 12-10-8

Liberty

3 Sets (1 Set Every 8:00)

15-12-9

Calorie Row

12-9-6

Box Step Ups (20/16)

Women’s calories: 12-10-8

Target time each set: 4:00-500

Time cap each set: 6 minutes

Accessory (Weight)

4 sets:

100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)

*As heavy as possible while staying balanced during carry (no leaning)

Cooldown/Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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