Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Machine

-into-

3 sets

1:00 Jump Rope

5 Sit Ups + Knee Extension

5 Inch Worms:

2. Workout Prep

1 set:

1 Shuttle Run (50’)

5 GHD’s

10 Double Unders

5 Push Ups

Workout (12 Rounds for time)

Scott VanderSHOOT & Ben Freaking Davidson

Freedom (RX’d)

6 Sets (1 Set every 2:30)

12×25′ Shuttle Run

15 GHD Sit Ups

(KG Conv: shuttle run 12x8m)

-Rest 5:00-

6 Sets (1 Set every 2:30)

60 Double Unders

20 Push Up

Independence

6 Sets (1 Set every 2:30)

12×25′ Shuttle Run

12 GHD Sit Ups + 6in Riser

(Rest 5:00)

6 Sets (1 Set every 2:30)

30 Double Unders

15 Push Up

(KG Conv: shuttle run 12x8m)

Liberty

6 Sets (1 Set every 2:30)

200m Bike Erg

15 Sit Ups

(Rest 5:00)

6 Sets (1 Set every 2:30)

40 Single Unders

12 Bar Push Up

Target time each set: 1:30-1:45

Time cap each set: 2:00

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Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose