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 (3 Rounds for calories)

Ski/Row and Bike Workouts

3 Sets

500m Row or Ski at RPE7

1 Min Echo Bike at RPE7

*Rest 3 Min between sets.

*Score Echo Bike Calories.

Workout Two (Checkmark)

“I like that boulder, that’s a nice boulder”

Freedom (RX’d)

Every minute (15:00)

5 sets

Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)

Minute 2: 10 Strict Pull ups

Minute 3: 10 Deficit Push Ups (4″/2″)

(KG conv: DB 2×22.5/15)

Independence

Every minute (15:00)

5 sets

Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)

Minute 2: 8 Strict Pull ups

Minute 3: 8 Deficit Push Ups (2”/1″)

(KG conv: DB 2×15/10)

Liberty

Every minute (15:00)

5 sets

Minute 1: 10 SIngle Dumbbell Step Back Lunges (light)

Minute 2: 10 Ring Rows

Minute 3: 10 Bar Push Ups