Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warmup

-into-

6 min AMRAP

30 sec single/double unders

3 Single Arm DB Shoulder to Overhead (each side)

3 Lunge Steps (each side) w/ DB racked on shoulder

10 Sit Ups (focus on leg extension)

2. Workout Prep

2 sets

10 Double Unders

10ft Single Arm Overhead Lunge (set 1, Right arm/ set 2, Left arm)

5 GHD’s

Workout (Time)

Dr. Bruce Banner

Freedom (RX’d)

100-75-50

Double Unders

150-100-50ft

Single Arm Overhead Dumbbell Lunge (50/35)

25 GHD’s (Or Stick Sit Ups) after each set of lunges

Independence

80-60-40

Double Unders

150-100-50ft

Single Arm Overhead Dumbbell Lunge (35/25)

20 GHD’s + 6in Riser (Or Stick Sit Ups) after each set of lunges

Liberty

100-75-50

Single Unders

150-100-50ft

Walking Lunge

25 Sit Ups after each set of lunges

Target time: 10-12 minutes

Time cap: 16 minutes

Accessory (Checkmark)

10:00

Rope Climb Practice

-OR-

5 sets (New set every 2:00)

3 Rope Climbs

Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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