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

4 Min at Easy

3000m

3 Min at Easy

2000m

2 Min at Easy

1000m

1 Min at Easy

Alternate interval speed between 400m Fast & 400m Easy.

Finish each interval w/200m Sprint.

Workout Two (Time)

Charms

Freedom (RX’d)

3 rounds

75 Double Unders

25 GHDs (Or V-Ups)

Independence

3 rounds

60 Double Unders

20 GHDs + 6in Riser (Or V-Ups)

Liberty

3 rounds

75 Single Unders

25 Sit Ups