Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout

Metcon (3 Rounds for distance)

“BikeErg Lactate Threshold”

3 Sets

5x (10 Sec Standing at RPE10, 1 Min 50 Sec Seated at RPE4)

*Rest 5 Min at RPE2 between sets.

Total: 40 Min

Workout

Metcon (Time)

Metcon

Freedom (RX’d)

Partner

5 Rounds (each/1:1)

20/15 Calorie Bike Erg (Or 16/14 Calorie Assault Bike)

50 Double Unders

8 Sandbag Cleans (150/100) (Or Power Cleans 205/145)

-You go, I go –

Independence

5 Rounds (each/1:1)

16/14 Calorie Bike Erg (Or 12/10 Calorie Assault Bike)

35 Double Unders

8 Sandbag Cleans (100/70) (Or Power Cleans 185/125)

Liberty

5 Rounds (each/1:1)

15/12 Calorie Row

50 Single Unders

10 Dumbbell Cleans (moderate)

* See Coaches Notes for Limited Equipment and Large Class Option