Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

6 min AMRAP

30 sec assault bike (easy)

20 sec assault bike (mod)

10 sec assault bike (hard)

5 Wall Balls (focus on arm cycling)

5 world’s greatest stretch (each side)

2. Workout Prep

1 set:

5/4 Calorie Bike

5 Wall Balls (regular height)

5/4 Calorie Bike

5 Wall Balls (higher target)

Workout

Metcon (3 Rounds for time)

“You Jump, I Jump”

Freedom (RX’d)

3 Sets:

20/15 Calorie Assault Bike (Or 16/14 Calorie Echo Bike)

25 Wall Balls (20/14) (10’/9’)

15/12 Calorie Assault Bike

(Or 12/10 Calorie Echo Bike)

15 Wall Balls (20/14) (11’/10’) (Or 20 Wall Balls (10’/9’))

10/8 Calorie Assault Bike (Or 8/6 Calorie Echo Bike)

-rest 1:1 between sets-

Independence

3 Sets:

16/14 Calorie Assault Bike (Or 15/12 Calorie Echo Bike)

25 Wall Balls (14/10) (10’/9’)

12/10 Calorie Assault Bike

(Or 10/8 Calorie Echo Bike)

15 Wall Balls (14/10) (11’/10’) (Or 20 Wall Balls (10’/9’))

9/7 Calorie Assault Bike (Or 8/6 Calorie Echo Bike)

rest 1:1 between sets

Liberty

3 Sets:

12/10 Calorie Assault Bike

15 Wall Ball Thrusters (light)

10/8 Calorie Assault Bike

15 Wall Ball Thrusters (light)

8/6 Calorie Assault Bike

rest 1:1 between sets

Target time each set: 4:30-5:30

Time cap each set: 6 minutes

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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