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 (Time)

BikeErg Lactate Threshold

4000m at Easy

3500m at Easy/Moderate

2500m at Moderate

-Rest 2 Min-

2000m at Moderate

*No additional rest between reps.

Workout Two (Time)

Max

Freedom (RX’d)

8 rounds

15 Kettlebell Swings (53/35)

45 Unbroken Single Unders

(KG conv: 24/16)

Independence

8 rounds

15 Kettlebell Swings (35/25)

30 Unbroken Single Unders

(KG conv: 16/11)

Liberty

8 rounds

10 Russian Kettlebell Swings (light)

30 Single Unders