Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up

2. Workout Prep

-with partner-

3 sets:

20-second Assault Bike (build in pace- each)

100m Run (build in pace- each)

Workout

Workout (AMRAP – Rounds and Reps)

Affiliate Version of “Bike/5k”

Freedom (RX’d)

Teams of 2

20:00 AMRAP

160/130 Cal. Echo

3200m Run

** Share the work, one athlete works at a time. For scoring, every 100m run = 1 rep. **

Independence

Teams of 2

20:00 AMRAP

130/100 Cal, Echo

2400m Run

Liberty

Teams of 2

20:00 AMRAP

80/65 Cal Echo

1600m Run

Target number of Rounds: 1 round

Minimum number of Rounds before scaling: 220/180 reps (this equals 2000m on the run)

Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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