Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warmup

-into-

6:00 AMRAP

30 sec bike (easy)

20 sec bike (mod)

10 sec bike (hard)

5 Deadlifts (empty bar – build across)

5 Plate Toes Taps (each side)

5 Up Downs + Box Jump

Movement prep/Workout prep

1 set:

5/4 Calorie Bike

3 Deadlifts

2 Bar Facing Burpees

-rest 1:00-

2 Bar Facing Burpees

3 Deadlifts

5/4 Calorie Bike

Freedom

Jimmy John’s (2 Rounds for time)

3 rounds:

10/8 Calorie echo bike

9 Deadlifts (185/125)

6 Bar Facing Burpees

-rest 3:00-

3 rounds:

6 Bar Facing Burpees

9 Deadlifts (185/125)

10/8 Calorie echo bike
Affiliate compete no change