Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout

Metcon (Time)

2000m at Moderate, 200m at Easy,

400m at Fast, 2 Min Rest,

1500m at Moderate, 200m at Easy,

400m at Fast, 2 Min Rest,

1250m at Moderate, 200m at Easy,

400m at Fast, 2 Min Rest,

750m at Moderate, 200m at Easy,

400m at Fast