Open Gym Strength and Conditioning – CrossFit

Tomorrow is bring a friend Monday!!

Beginning tomorrow and running through the end of April, all open gym members are allowed to bring a friend free of charge on Mondays! Please arrive 10-15 minutes before class to fill out a waiver.

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warm-up

-into-

6 min AMRAP

30 sec Bike Erg

30 sec single/double unders

10 sec handstand hold

4 Inch Worms

2. Workout Prep

2 sets:

100m Bike Erg (workout pace)

10 Double Unders

1 Wall Walk

Workout (5 Rounds for time)

Romans 5:8

Freedom (RX’d)

5 sets

25/20 calorie echo bike

50 Double Unders

4 Wall Walks

Rest 1 min between sets

Independence

5 sets

20/16 calorie echo bike

35 Double Unders

3 Wall Walks

Rest 1 min between sets

Liberty

5 sets

500/400m Bike Erg

50 Single Unders

5 Inch Worms

Rest 1 min between sets

12/10 Echo Bike if BikeErgs are not available

Target time each set: 3:45-4:30

Time cap each set: 5 minutes

Accessory (Checkmark)

3 Sets for Quality:

30 second plank hold (elbows)

50ft Kettlebell Front Rack Left Side/Overhead Hold Right Side Carry

50ft Kettlebell Front Rack Right Side/Overhead Hold Left Side Carry

5 Alligator Rolls (each direction)

10 V-ups

*Rest as needed between sets

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)

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