Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7s

-into-

6 min AMRAP

30 sec single/double unders

10 Ankle Circles (each direction – each side)

10 Heel Toe Rocks

10 Floor Plate Press

5 Negative Push Ups (3-sec negative)

2. Workout Prep

1 set:

10 Single Unders

3 Push Ups

Workout (Time)

“Macy’s Thanksgiving Day Parade”

Freedom (RX’d)

81-72-63-54-45-36-27

Single Unders

27-24-21-18-15-12-9

Push Ups

Independence

70-60-50-40-30-20-10

Single Unders

27-24-21-18-15-12-9

Push Ups

Liberty

60-50-40-30-20-15-10

Single Unders

20-18-16-14-12-10-8

Bar Push Ups

Target time: 12-14 minutes

Time cap: 18 minutes

Accessory (Checkmark)

10 min Rope Climb Practice

OR

Every minute (10:00)

1-2 Rope Climbs/Zombie Climbs

* If ropes are unavailable sub -5-7 Strict Pull ups for every rope climb *

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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