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)

“BikeErg Lactate Threshold”

4 Sets

750m at Fast

-Rest 60 Sec-

500m at Fast

-Rest 60 Sec-

250m at Controlled Sprint (98%)

*Rest 2 Min between sets.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

For Rounds AND Distance:

P1: 200m Run

10 Dumbbell Box Step Ups (50s/35s)(24/20)

6 Devils Press (50s/35s)

P2: Accumulating max meters on bike erg

*Partners switch each round

*Do not reset the bike when switching

*Run consists of 4 reps (50m = 1 rep)