Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry Warmup or Banded 7s -into-

Hip Halo Warmup

-into-

4 min AMRAP

30 sec single/doubles

3 Front Squat (empty bar – build across)

3 Shoulder to Overhead (empty bar – build across) 3 Thrusters (empty bar – build across)

Movement prep/Workout prep

2 sets:

5 Pull-Ups

2 Thrusters (build-in weight) 10 Double Unders

Affiliate compete

“Bert and Ernie” (2 Rounds for time)

2 sets:

15 Chest to Bar Pull Ups

15 Thrusters (95/65)

100 Double Unders

15 Thrusters (95/65)

15 Chest to Bar Pull Ups

-Rest 5 minutes between sets-

Freedom

“Bert and Ernie” (2 Rounds for time)

2 sets:

20 Pull-Ups

15 Thrusters (95/65)

100 Double Unders

15 Thrusters (95/65)

20 Pull-Ups

-Rest 5 minutes between sets-

Independence

“Bert and Ernie” (2 Rounds for time)

2 sets:

15 Pull-Ups

15 Thrusters (75/55)

75 Double Unders

15 Thrusters (75/55)

15 Pull-Ups

-Rest 5 minutes between sets-

Liberty

“Bert and Ernie” (2 Rounds for time)

2 sets:

15 Ring Rows

10 Dumbbell Thrusters (light) 75 Single Unders

10 Dumbbell Thrusters (light) 15 Ring Rows

-Rest 5 minutes between sets-

Mayhem Mini-Pump

3 rounds:

15 Stick Sit Ups

30 Flutter Kicks (each side)

7 Alligator Rolls (each way)

30 yd Isolateral DB Farmers Carry (left) 30 yd Isolateral DB Farmers Carry (right)

*Rest 2 minutes b/t rounds