Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

10:00 AMRAP

:30 sec Row

5 Knees to Elbows

:10 Handstand Hold

4 Box Step Ups (each side)

2 Zombie Climbs

2. Workout Prep

2 sets:

3 Toes to Bar

3 Burpee to Bar

3 Strict Handstand Push Ups

3 Box Jumps (build in height)

1 Rope Climb (halfway)

Workout

Workout (Time)

“On Wednesdays, we wear pink”

Freedom (RX’d)

50 Toes to Bar

40 Burpee to Bar (6” reach)

30 Strict Handstand Push Ups

20 Box Jumps (30/24)

10 Rope Climbs (Or 30 Strict Pull Ups)

Independence

50 Knees to Elbows

40 Burpee to Bar (6” reach)

30 Handstand Push Ups

20 Box Jumps (24/20)

8 Rope Climbs (Or 24 Strict Pull Ups)

Liberty

50 Hanging Knee Raises

40 Up Downs

30 Dumbbell Push Press (light)

20 Box Step Ups (24/20)

10 Zombie Rope Climbs (Or 30 Ring Rows)

Target time: 12-14 minutes

Time cap: 20 minutes

Accessory

Core Work (Weight)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

30 sec Hanging L-sit hold

10 Alt. V up + V-ups (R + L + Both = 1)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Mobility

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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