Open Gym Strength and Conditioning – CrossFit

Warm Up

Hip Halo Warmup

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Crossover Symmetry or Banded 7’s Warmup

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8:00 Amrap

20 sec Assault Bike

4 Updowns to Seal Pose + Box Get-over

5 GHD’s to Parallel

4 Kip Swings + 2 Pull Ups

4 inch Worms

Movement prep/Workout prep

2 sets:

2 Burpee Box Get Overs

5/4 Calorie Assault Bike

5 GHD’s

1 Bar Muscle Up

Freedom

Mayhem classic chipper (Time)

25 Burpee Box Get Over (30/24)

40/32 Calorie Echo Bike

25 GHD Sit-Up

15 Bar Muscle-Up

25 GHD Sit-Up

40/32 Calorie Echo Bike

25 Burpee Box Get Over (30/24)
Affiliate compete-

25 Burpee Box Get Over (48/42)

40/32 Calorie Echo Bike

50 GHD Sit-Up

25 Bar Muscle-Up

50 GHD Sit-Up

40/32 Calorie Echo Bike

25 Burpee Box Get Over (48/42)

Independence

Mayhem classic chipper (Time)

25 Burpee Box Get Over (24/20)

32/24 Calorie Echo Bike

20 GHD Sit-Up (Or Stick Sit Ups)

10 Bar Muscle-Up (Or 20 Chest to Bar)

20 GHD Sit-Up (Or Stick Sit Ups)

32/24 Calorie Echo Bike

25 Burpee Box Get Over (24/20)

Liberty

Mayhem classic chipper (Time)

25 Up Down Box Get Over (24/20)

30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)

25 Sit Ups

20 Jumping Pull Ups

25 Sit Ups

30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)

25 Up Down Box Get Over (24/20)

Mobility

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side