Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

8 min AMRAP

30-second ski

5 GHD’s to parallel

30-second Bike Erg

4 Box Get Overs (30/24)

2. Workout Prep

With partner:

20 second Ski (each)

5 GHD’s (each)

20 second Bike Erg (each)

2 Burpee Box Get Overs (each)

Workout

Metcon (2 Rounds for reps)

“Cardio Dozen”

Freedom (RX’d)

Teams of 2

12 min AMRAP

2000/1600m Ski

Max GHD’s (Or V-Ups)

-1 min rest-

12 min AMRAP

4000/3200m Bike Erg

Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))

** If you don’t have Bike Ergs, Ski 2000/1600m in both AMRAPs

Individual option:

8 min AMRAP

1000/800m Ski

Max GHD’s (Or V-Ups)

-1 min rest-

8 min AMRAP

2000/1600m Bike Erg

Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))

** If you don’t have Bike Ergs, Ski 1000/800m in both AMRAPs

Independence

Teams of 2

12 min AMRAP

2000/1600m Ski

Max GHD’s + 6in Riser

1 min rest

12 min AMRAP

4000/3200m Bike Erg

Max Burpee Box Get-Overs (40/36)

** If you don’t have Bike Ergs, Ski 2000/1600m in both AMRAPs

Liberty

Teams of 2

10 min AMRAP

1500/1200m Row

Max Sit ups

1 min rest

10 min AMRAP

3000/2600m Bike Erg

Max Up Downs + Step Ups

** If you don’t have Bike Ergs, Row 1500/1200m in both AMRAPs

Target number of reps each set:

Workout 1: 75+ reps

Workout 2: 40+ reps

Minimum number of reps before scaling:

Workout 1: 50 reps

Workout 2: 20 reps

Cooldown

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)

Accessory

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