Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

1 set:

2:00 Ski

2:00 Row

(slow and steady)

2. Workout Prep

1 set:

5/4 Calorie Ski

5/4 Calorie Row

(at workout pace)

Workout (Time)

2022 into 2023!

Freedom (RX’d)

Teams of 2

10 sets (each/1:1)

23/18 Calorie Ski (OR Row)

23/18 Calorie Bike

Independence

Teams of 2

10 sets (each/1:1)

20/16 Calorie Ski (OR Row)

20/16 Calorie Bike

Liberty

Teams of 2

10 sets (each/1:1)

15/12 Calorie Ski (OR Row)

15/12 Calorie Bike

Target time: 48-54 minutes

Time cap: 60 minutes

Time cap each round: 3 minutes

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Arms/Core

3 Rounds for Quality:

10 Banded Pushups

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

100ft KB Overhead Walk (50L/50R)

Coodown/Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back