Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Roll and Reach

10 Iron Cross

10 Scorpions

-into-

8 min AMRAP

:45 sec Row

5 Deadlifts (empty-building across)

:30 Jump Rope

5 Cat/Cows

2. Workout Prep

2 sets

5/4 Calorie Row

3 Deadlifts (build in weight)

4 Crossovers

Workout

“I have class and you dont” (AMRAP – Rounds and Reps)

Freedom (RX’d)

14:00 AMRAP

14/11 Calorie Row

14 Deadlifts (155/105)

28 Crossovers

Independence

14:00 AMRAP

12/10 Calorie Row

12 Deadlifts (135/95)

18 Crossovers (OR 36 Double Unders)

Liberty

14:00 AMRAP

10/8 Calorie Row

10 Dumbbell Deadlifts (light)

28 Single Unders

Target number of Rounds: 4.5+ Rounds

Minimum number of Rounds before scaling: 3.5 Rounds

Gymnastics/Core

Gymnastics: Core Conditioning (Day 1) (Checkmark)

All Levels:

Every 1:00 (8:00)

Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold)

Even minute: 30 seconds of Strict Hanging Knee Raises

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

()