Open Gym Strength and Conditioning – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
7:00 AMRAP
30-second Air Bike
10 tempo PVC pipe OHS (3 sec neg)
5 Inch Worms
50 meter run
2 . Workout Prep
2 sets:
100 meter run
5 overhead squats (build each set)
Workout
Test #1 6 week OG summer challenge
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Independence-
5 rounds for time of:
400 meter run
15 Overhead Squats, 75#/55#
Liberty-
5 rounds for time of:
300 meter run
15 Overhead Squats, 55#/35#
Post all scores under one section. Remember, RX is as written prescribed.
Modifications for 400 meter run are below:
500/400 meter row
500/400 meter ski
24/19 calorie echo
1,000/800 bike erg
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2×15 Adductor Rockbacks
1 Min Calf Foam Rolling
2×10 Foam Roll Wall
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