Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

4:00 Row (slow and stead)

-into-

2 sets:

10 Alternating V-ups

10 Hollow Rocks

10 Kip Swings

5 Hanging Knee Raises

2. Workout Prep

2 sets:

5 Abmat Sit-ups

3 Toes to Bar

Workout (2 Rounds for time)

Haupai Pie

Freedom (RX’d)

2 sets:

50 Abmat Sit Ups

50 Toes to Bar

-rest 5 minutes between sets-

Independence

2 sets:

50 Abmat Sit Ups

30 Toes to Bar (OR 50 Knees to Elbows)

-rest 5 minutes between sets-

Liberty

2 sets:

30 Abmat Sit Ups

30 Hanging Knee Raises

-rest 5 minutes between sets-

Target time each set: 6-8 minutes

Time cap each set: 10 minutes

Accessory (Weight)

3 Sets:

50ft Sled Push (heavy) OR 50ft Farmers Carry (heavy)

10 Bulgarian Split Squats (each side)

Cooldown/Mobility (No Measure)

1:00 Barbell Grip Smash (each side)

1:00 Seal Pose (each side)

1:00 Lacrosse Ball Smash (each side)

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