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 (Distance)

“BikeErg Lactate Threshold”

3 Rounds

6x (30 Sec Standing at RPE7.5, 30 Sec Seated at RPE2)

*Rest 6 Min at RPE2 between rounds.

Total: 24 Min

Metcon (5 Rounds for time)

Dane County

Freedom (RX’d)

5 Sets (1 set every 3 minutes )

3 Rope Climbs

8 Burpee Box Get Overs (48/42) or 10 Burpee Box Jump Overs (30/24)

-perform easy row as rest between sets-

Independence

5 Sets (1 set every 3 minutes )

2 Rope Climbs

8 Burpee Box Get Overs (42/36) or 10 Burpee Box Jump Overs (24/20)

Liberty

5 Sets (1 set every 3 minutes )

12 Jumping Pull-ups

8 Up Downs + Box Step up (20/16)