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”

10 Min at RPE5

-Rest 2 Min-

10 Min at RPE5

-Rest 3 Min-

5min at RPE5

Workout

Metcon (Checkmark)

“Debbie Jellinsky”

Freedom (RX’d)

Every minute (14 minutes)

10 Kettlebell Swings (53/35) (Or Sand-ball Slams (50/30))

10 V-Ups

(KG Conv: KB 24/16, SB 22.5/15)

Independence

Every minute (14 minutes)

10 Kettlebell Swings (35/25) (Sand-ball Slams 35/25)

10 Suitecase Sit Ups

(KG Conv: 15/10)

Liberty

Every minute (14 minutes)

10 Russian Kettlebell Swings (35/25)

10 Sit Ups

(KG Conv: KB 15/10)