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”

8 Sets

4 Min at RPE3

1 Min at RPE7

*No rest between sets.

Workout

Metcon (10 Rounds for time)

“Dino”

Freedom (RX’d)

Every 2:00 (10 sets)

10 Sandball Slams (50/30)

100m Run with Sandball (50/30)

(KG conv: SB 22.5/15)

Independence

Every 2:00 (10 sets)

10 Sandball Slams (30/20)

100m Run with Sandball (30/20)

(KG conv: SB 15/10)

Liberty

Every 2:00 (10 sets)

10 Wall Ball Slams (light)

50m Run with Wall Ball (light)