Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up

(between sets)

-into-

3 sets:

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Balls

10 Box Step Ups

5 Russian Kettlebell Swings

Freedom

“Morrison” (Time)

50-40-30-20-10

Wall Balls (20/14)

Box Jump (24/20)

Kettlebell Swings (53/35)
Affiliate- no change

Independence

Metcon (Time)

50-40-30-20-10

Wall Balls (14/10)

Box Jump (20/16)

Kettlebell Swings (35/25)

Liberty

Metcon (Time)

30-25-20-15-10

Wall Ball Thrusters (light)

Box Step Ups (20/16)

Russian Kettlebell Swings (light)

Mobility

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

1 min Couch Stretch (each side)

1 min Seal Pose