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

1 Min at RPE3

1 Min at RPE4

1 Min at RPE5

1 Min at RPE6

1 Min at RPE7

1 Min at RPE8

4 Min at RPE2

Total 30 Min

Workout

Metcon (3 Rounds for reps)

Freedom (RX’d)

Partner Workout

12 min amrap:

2000/1600m Row

Max Reps Dumbbell Snatch (100/70)

-1 min rest-

12 min amrap:

2000/1600m Ski

Max Reps GHD (Or V-Ups)

-rest 1 min-

12 min amrap:

4000/3200m Bike Erg (or 120/100 cal Assault Bike)

Max Reps Burpee Box Get-Overs (48/42) Or Burpee Box Jump Overs (30/24)

* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

* KG DB: (45/30)

* See Coaches Notes for Limited Equipment, and Large Class Option