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 (5 Rounds for time)

BikeErg Lactate Threshold

5 Sets

1000m at Easy

750m at Moderate

500m at Fast

250m at Sprint (Standing @D8-10)

*Rest 2 Min between sets.

Workout Two (Time)

Cayenne

Freedom (RX’d)

21-18-15-12-9-6

Calorie Bike Erg or Ski Erg

Burpees

(Women Calories: 16-14-12-10-8-4)

Independence

16-14-12-10-8-4

Calorie Bike Erg or Ski Erg

Burpees

(Women Calories: 14-12-10-8-6-4)

Liberty

6 rounds

10/8 Calorie Bike Erg or Ski Erg

8 Up Downs