Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Crossover Symmetry Warmup or Banded 7’s

-into-

3 sets:

30 secbike

10 sec handstand hold

5 Double Dumbbell Strict Press

2. Workout Prep

2 sets:

5/4 Calorie Bike (workout pace)

3 Handstand Push Ups

Workout (Time)

Jalapeño

Freedom (RX’d)

40/32 Calorie Echo Bike

20 Handstand Push ups

30/24 Calorie EchoBike

15 Handstand Push ups

20/16 Calorie Echo Bike

10 Handstand Push ups

10/8 Calorie Echo Bike

5 Handstand Push ups

Independence

32/26 Calorie Echo Bike

16 Handstand Push ups

24/20 Calorie EchoBike

12 Handstand Push ups

18/14 Calorie EchoBike

8 Handstand Push ups

8/6 Calorie EchoBike

4 Handstand Push ups

Liberty

25/20 Calorie Bike Erg

20 Push ups

20/15 Calorie Bike Erg

15 Push ups

15/12 Calorie Bike Erg

10 Push ups

10/8 Calorie Bike Erg

5 Push ups

Target time: 8-10 minutes

Time cap: 15 minutes

Turkish Get Up

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Mobility (Checkmark)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)