Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3 Rounds (each)

Partner Rowling – 100m

*Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)

-into-

3 min AMRAP

5 world’s greatest stretch (each side)

4 box get overs (practice transition)

2. Workout Prep

2 sets

5/4 Calorie Row (Workout Pace)

2 Burpee Box Get Overs (progress up in height each set)

Workout

Workout (5 Rounds for time)

Boyz II Men

Freedom (RX’d)

Every 6:00 ( 5 sets)

15/12 Calorie Row

6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)

12/10 Calorie Row

6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)

9/7 Calorie Row

Independence

Every 6:00 ( 5 sets)

12/10 Calorie Row

4 Burpee Box Get Over (48/40) (OR 8 Burpee Box Jump Over 24/20)

10/8 Calorie Row

4 Burpee Box Get Over (48/40)(OR 8 Burpee Box Jump Over 24/20)

8/6 Calorie Row

Liberty

Every 6:00 ( 5 sets)

10/8 Calorie Row

6 Burpee Box Step Up & Overs (24/20)

8/6 Calorie Row

6 Burpee Box Step Up & Overs (24/20)

6/4 Calorie Row

Target time each set: 4-5 minutes

Time cap: 6 minutes

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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