Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

20 Banded Side Steps

10 Banded Glute Bridges

10 Dynamic Air Squats

-into-

3 sets:

20 Line Hops

2x50ft Shuttle Run

5 Wall Ball Front Squat

5 Wall Ball Push Press

2. Workout Prep

3 Wall Ball Thrusters

3 Wall Balls (heavy weight)

1x50ft Shuttle Run

Workout

Annie & Hallie (Time)

Freedom (RX’d)

50 Wall Ball Thrusters (20/14)

10x50ft Shuttle Run

40 Wall Balls (20/14)

10x50ft Shuttle Run

30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)

10x50ft Shuttle Run

Independence

40 Wall Ball Thrusters (20/14)

8x50ft Shuttle Run

30 Wall Balls (20/14)

8x50ft Shuttle Run

20 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)

8x50ft Shuttle Run

Liberty

40 Wall Ball Thrusters (light)

8x50ft Shuttle Run

30 Wall Ball Thrusters (light moderate)

8x50ft Shuttle Run

20 Wall Balls (light)

8x50ft Shuttle Run

Target time: 9-11 minutes

Time cap: 15 minutes

Strength/Accessory

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

10 Dumbbell Bench Press @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 2 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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