Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Holly Jolly Everything (Time)

Freedom (RX’d)

3 rounds

400m Run (Or 15x50ft Shuttle Run)

75ft Handstand Walk (Or 6 Wall Walks)

25 GHDs (Or V-Ups)

Independence

3 rounds

400m Run

50ft Handstand Walk (or 4 Wall Walks)

20 GHDs + 6in Riser (Or V-Ups)

Liberty

3 rounds

300m Run

50ft Bear Crawl

25 Sit Ups

Target Time: sub 16 minutes

Time Cap: 20 minutes

Workout Option 2

Recovery Workout (Checkmark)

60 Minute WALK

*Ideally with your entire family if possible 😉 (Kids included!)

**Ruck if you want but this is a steady walk, not a run.