Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

3 sets

1:00 Bike Erg (easy pace)

2 Zombie Rope Climbs (Or 10 Ring Rows)

5 Inch Worms

2. Workout Prep

2 sets:

1 Rope Climb (Half Way)

1 Wall Walk

5/4 Calorie Bike Erg (Workout pace)

Workout (Time)

Sebastian + Flounder

Freedom (RX’d)

15 Rounds

1 Rope Climb (Or 3 Strict Pull Ups)

2 Wall Walks

10/8 Calorie Bike Erg

Independence

15 Rounds

1 Rope Climb

1 Wall Walk

10/8 Calorie Bike Erg

Liberty

15 Rounds

3 Zombie Rope CLimbs

3 Inch Worms

8/6 Calorie Bike Erg

Target time: 17-19 minutes

Time cap: 25 minutes

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Arms and Shoulders

4 rounds:

10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight

10 Bent Over Lateral Raises @ moderate weight

10 Standing KB Crush Grip Bicep Curl @ maintain quality

10 Tricep Dips @ moderate weight

*Rest 3 minutes b/t rounds

Coodown/Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)