Open Gym Strength and Conditioning – CrossFit

Warm Up

2 sets:

1:00 Bike

1:00 Run

1:00 Ski

-into-

Build up on Manmaker weight

Movement prep/Workout prep

1 set:

20-sec Bike (workout pace)

20-sec Run (workout pace)

20-sec Ski (workout pace)

1 Manmaker at workout weight

Freedom

Magic kingdom (Time)

3,000m Echo bike

10 Manmakers (2×50/35)

2,000m Run

10 Manmakers (2×50/35)

1,000m SkiErg

10 Manmakers (2×50/35)
Affiliate compete-

3,000m Echo bike

10 Manmakers (2×60/45)

2,000m Run

10 Manmakers (2×60/45)

1,000m SkiErg

10 Manmakers (2×60/45)

Independence

Magic kingdom (Time)

2,500m Echo bike

10 Manmakers (2×35/25)

1600m Run

10 Manmakers (2×35/25)

800m SkiErg

10 Manmakers (2×35/25)

Liberty

Magic Kingdom (Time)

2,000m Echo bike

10 Manmakers (light)

1000m Run

10 Manmakers (light)

500m SkiErg

10 Manmakers (light)

Mobility

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

1 min Seal Pose