Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Bike (Build in pace every 30 seconds)

-into-

3 sets:

30 Single Unders

10 Kettlebell Suitcase Deadlifts (each)

10 Kettlebell Single Arm Up Right Row (each)

2. Workout Prep

3 sets:

10 Double Unders

1 Power Clean(build in weight)

5/4 Calorie Bike

Workout

Metcon (AMRAP – Rounds and Reps)

“Sour Gummy Worms”

Freedom (RX’d)

AMRAP 18 Minutes

75 Double Unders

10 Power Clean 135/95

20/15 Calorie Echo Bike

75 Double Unders

10 Power Clean (135/95)

Independence

AMRAP 18 Minutes

50 Double Unders

10 Power Clean 95/65

16/13 Calorie Echo Bike

50 Double Unders

10 Power Clean (95/65)

Liberty

AMRAP 18 Minutes

50 Single Unders

10 Sandball Slams (light)

20/16 Calorie Bike Erg

75 Double Unders

10 Sandball Slams (light)

Target number of Rounds: 3 rounds

Minimum number of Rounds before scaling: 2.5 rounds

Cooldown/Mobility

Metcon (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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