Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (get the wheels turning)

-into-

3 sets:

50m Run (build in pace)

5 Jumping Air Squats

5 Plate Floor Press

5 Ring Rows

2. Workout Prep

1 set:

50m Run (workout pace)

10 Air Squats

6 Push Ups

2 Strict Pull ups

Metcon (Time)

“Fred Flintstone”

Freedom (RX’d)

4 rounds

400m run

40 Air Squats

30 Push Ups

15 Strict Pull Ups

Independence

4 rounds

300m run

30 Air Squats

20 Push Ups

10 Strict Pull Ups

Liberty

4 rounds

200m run

20 Air Squats

15 Bar Push Ups

10 Ring Rows

Target time: 18-20 minutes

Time cap each set: 24 minutes

Workout

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)

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