Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warmup

-into-

8:00 Amrap

1:00 Echobike (build in pace)

5 Updowns

5 Down dog/Seal Pose Transitions

2. Workout Prep

5/4 Calorie EchoBike (workout pace)

4 Line Facing Burpees

Workout (2 Rounds for reps)

Wahoo

Freedom (RX’d)

7 min AMRAP

40/32 Calorie EchoBike

Max Reps Line Facing Burpees

-rest 5:00-

7 min AMRAP

50 Line Facing Burpees

Max Calorie Echo Bike

Independence

7 min AMRAP

32/26Calorie EchoBike

Max Reps Line Facing Burpees

-rest 5:00-

7 min AMRAP

40 Line Facing Burpees

Max Calorie EchoBike

Liberty

5 min AMRAP

30/24 Calorie Bike Erg

Max Reps Up Downs

-rest 5:00-

5 min AMRAP

30 Up Downs

Max Calorie Bike Erg

(Bike conv: Assault 24/20, Echo 20/16)

Target number of reps each set:

Set 1: 35+ Reps

Set 2: 30/24+ Calories

Minimum number of reps before scaling:

Set 1: 25 Reps

Set 2: 20/16 Calories

Mayhem Mini-Pump – Core (Checkmark)

4 rounds:

15 GHD Sit-ups

10 Ab wheels

:45 sec Face up Chinese Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)

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