Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

30-second Jump Rope

5 Inch Worms

30-second Air Bike

10 Box Step Ups

2. Workout Prep

2 sets:

10 Double Unders

5/4 Calorie Air Bike (build in pace)

2 Box Jump Overs (build in height)

Workout

Whatchamacallit (5 Rounds for time)

Freedom (RX’d)

5 sets:

50 Double Unders

15/12 cal Air Bike

10 Box Jump Overs (30/24)

-rest 1:1 between rounds (rest the amount of time it took to complete the round)-

Independence

5 sets: 1:1

35 Double Unders

12/10 Air Bike

10 Box Jump Overs (24/20)

Liberty

5 sets: 1:1

50 Single Unders

10/8 Air Bike

10 Box Step Ups (24/20)

Target time each set: 2-2:20

Time cap each set: 3 minutes

Strength/Accessory

Mayhem Mini-Pump – Arms (Checkmark)

4 rounds:

10 Inverted Skull Crusher @ moderate weight RPE 7

10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7

*Rest 1 minute between rounds

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Calf Foam Rolling

2x 1 Min Ring Bicep Stretch

1 Min Foot Smash

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