Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Workout (4 Rounds for time)

White Chocolate Macadamia Nut

Freedom (RX’d)

4 sets (1 Set every 6 Minutes)

15/12 Calorie Standing Bike Erg (OR 15/12 Calorie Row OR 150m Run)

25′ Handstand Walk

30 Air Squats

25′ Handstand Walk

15/12 Calorie Standing Bike Erg (OR 15/12 Calorie Row OR 150m Run

Target time each set: 3-4 minutes

Time cap each set: 5 minutes

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Back and Biceps

4 rounds:

10 Bent Over Barbell Row @ Moderate weight – maintain control and quality

12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality

10 Single DB Double Head Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Coodown/Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)