Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

1 set:

2:00 Ski or Row

2:00 Bike

(slow and steady)

2. Workout Prep

1 set:

5/4 Calorie Ski or Row

5/4 Calorie Bike

(at workout pace)

Workout

2023 into 2024! (Time)

Freedom (RX’d)

Teams of 2

20 sets (10 each/1:1)

24/19 Calorie Ski (OR Row)

24/19 Calorie Bike (Air Bike or Bike Erg)

**REPEAT from December 31, 2022 BUT we added 1 calorie for each movement each round.

Independence

Teams of 2

10 sets (each/1:1)

20/16 Calorie Ski (OR Row)

20/16 Calorie Bike

Liberty

Teams of 2

10 sets (each/1:1)

15/12 Calorie Ski (OR Row)

15/12 Calorie Bike

Target time: 48-54 minutes

Time cap: 60 minutes

Time cap each round: 3 minutes

Optional Accessory

Optional: Mayhem Mini-Pump – Arms/Core (No Measure)

3 Rounds

10 Banded Pushups

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

100ft KB Overhead Walk (50L/50R)

Cooldown/Mobility

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back