Open Gym Strength and Conditioning – CrossFit

Warm Up

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

(between sets)

-into-

3 min

25-second Jump Rope

5-second Transition

25-second Up Downs

5-second Transition

Movement prep/Workout prep

2 sets

15-second Assault or Echo Bike (at workout pace)

15-second Rest

Freedom

“American flag on the moon” (Calories)

15 Rounds

30 secs on/30 secs off

Max Calorie Echo Bike
Affiliate- no change to workout

Independence

no change to workout

Liberty

change to bike erg or row

Gymnastics

Pistols: Week 3

Advanced:

3 sets

8-10 Box Pistol Squats (each) (Goal should be to heel in front of the

body)

Intermediate:

3 sets

6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90

degrees)

Beginner:

3 sets

6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the

body)

Alternative Option:

3 sets

10 Goblet Hold Step Back Lunge (total)

30-sec Side plank (each). If possible, raise your top leg for the duration

of the plank.