Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

5 sets:

Rowling to 100m

Penalty = Burpee Box Step Overs (Max 5)

2. Workout Prep

2 sets:

30-second Air Bike (moderate pace)

30-second Shuttle Run (moderate pace)

30-second row (moderate pace)

Workout

“You sit on a throne of lies” (3 Rounds for reps)

Freedom/Independence/Liberty:

3:00 Max Calorie Air Bike

-3:00 rest-

3:00 Max 50 ft Shuttle Run

-3:00 rest-

3:00 Max Calorie Row

**Repeat from Dec. 28, 2022.

Target number of reps each set: 45/36 + reps

Minimum number of reps before scaling: NONE

Strength/Accessory

Mayhem Mini-Pump –Upper Body Posterior (Checkmark)

4 Rounds

10 Supported Single Arm DB Tempo Row (each side) @ moderate weight – maintain quality RPE 7

12 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7

-Rest 2 min between 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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