Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

8:00 AMRAP

2x50ft Shuttle Run

10 Alternating V-Ups

5 Wall Ball Squats

5 Wall Ball Push Press

5 Wall Balls

2. Workout Prep

1 set:

1x50ft Shuttle Run

5 Wall Balls

5 V-Ups

Workout

Bruce Wayne (Time)

Freedom (RX’d)

25 Shuttle Runs (50ft)

50 Wall Balls (20/14)

50 V-Ups

50 Wall Balls (20/14)

25 Shuttle Runs (50ft)

(KG conv: 9/6 WB)

Independence

25 Shuttle Runs (50ft)

35 Wall Balls (20/14)

35 V-Ups

35 Wall Balls (20/14)

25 Shuttle Runs (50ft)

(KG conv: 9/6 WB)

Liberty

15 Shuttle Runs (50ft)

30 Wall Ball Thrusters (light)

30 Sit Ups

30 Wall Ball Thrusters (light)

15 Shuttle Runs (50ft)

Target time: 12-14 minutes

Time cap: 18 minutes

Accessory/Core

Core (Checkmark)

4 sets:

7 Alligator Rolls (each way)

20 Plank Kettlebell Pull Unders

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 between sets

Cooldown/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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