Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Metcon (Time)

“BikeErg Lactate Threshold”

2000m at Easy

-2 Min Rest-

2 Sets:

3000m at Moderate, 2 Min Rest

2000m at Moderate, 90 Sec Rest

1250m at Moderate, 1 Min Rest

500m at Moderate

*Rest 2 Min between sets.

Metcon (Time)

Monostructural

Teams of 2

5 rounds (each/1:1)

500/400m Bike Erg

250/200m Ski

3 Sandbag Squats (150/100)

15yd Sandbag Front Carry (150/100)

2 Sandbag Squats (150/100)

15yd Sandbag Front Carry (150/100)

1 Sandbag Squats (150/100)

*Partner 1 will complete an entire round, followed by partner two.