Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Tabata: :20 on, :10 off

6 sets each of:

Jogging

Rowing

Up Downs

2. Workout Prep

1 set

100m Run (at workout pace)

100m Row (at workout pace)

1 Burpee Broad Jump

1 Line Facing Burpee

1 Burpee to 6” Target

Workout

Workout (3 Rounds for time)

“Let’s turn on the juice and see what shakes loose.”

Freedom (RX’d)

3 Sets

400m Run

500/450m Row

25 Burpee Variation*

-rest 3:00 between sets-

Set 1: Burpee Broad Jump (4/3ft)

Set 2: Burpee over line (Line Facing)

Set 3: Burpee to 6” target

Independence

3 Sets

300m Run

400/350m Row

20 Burpee Variation*

-rest 3:00 between sets-

Liberty

3 Sets

200m Run

300/250m Row

15 Up Downs

-rest 3:00 between sets-

Target time each set: 5-7 minutes

Time cap each set: 8 minutes

Mobility

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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