Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

30-Second Row with Legs Only

30-Second Row with Arms Only

30-Second Jump Rope

5 Up Downs + Seal Pose

2. Workout Prep

1 set:

20-second Row (at workout pace)

3 Burpees

10 Double Unders

Workout

“The Ghost” (6 Rounds for reps)

Freedom (RX’d)

6 Rounds:

1:00 Max Calorie Row

1:00 Max Burpees

1:00 Max Double Unders

-Rest 1:00 between rounds-

Independence

No Change to Workout

Liberty

6 Rounds:

1:00 Max Calorie Row

1:00 Max Up Downs

1:00 Max Single Unders

-Rest 1:00 between rounds-

Target number of reps each set:

Calorie Row: 17/14+

Burpees: 13+

Double Unders: 65+

Minimum number of reps before scaling:

Calorie Row: 14/11

Burpees: 9

Double Unders: 50

Strength/Accessory

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

-Rest 1 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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