Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Threshold”

2 Rounds

3x (3 Min at RPE7.5, 2 Min at RPE7)

*Rest 5 Min at RPE2 between rounds.

Total: 35 Min

Workout Two (Time)

Cathey Crime Scene

Freedom (RX’d)

3 rounds

30 Dumbbell Bench Press (50s/35s)

90 Double Unders

(KG Conv: DB 22.5/15)

Independence

3 rounds

30 Dumbbell Bench Press (35s/25s)

75 Double Unders

(KG Conv: DB 15/10)

Liberty

3 rounds

20 Dumbbell Bench Press (light)

90 Single Unders