Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry or Banded 7’s -into-

Hip Halo Warmup

-into-

4 min AMRAP

4 Single Arm Dumbbell Push Press 4 Kettlebell Swings

4x25ft Shuttle Run

WK prep

1 set:

5 Dumbbell Push Press

5 Kettlebell Swings

2x25ft Shuttle Run (workout speed)

Freedom

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

15 Dumbbell Push Press (35s/25s)

15 Kettlebell Swings (53/35)

10x25ft Shuttle Run

Independence

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

15 Dumbbell Push Press (25s/15s)

15 Kettlebell Swings (35/25)

10x25ft Shuttle Run

Liberty

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 Dumbbell Push Press (light)

10 Russian Kettlebell Swings (light) 6x25ft Shuttle Run

Accessory

KB Belt Squats

4 sets: 10 reps – RPE 7 *Rest 1:00-1:30 b/t sets

GHD Hip Extension

4 sets: 10 reps – RPE 8 *Rest 1:00-1:30 b/t sets

Mobility

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)