Open Gym Strength and Conditioning – CrossFit

Warm Up

2:00 Bike (build in pace)

– into –

3 rounds

10 Single Arm Up Right Row

5 Inch Worms

10 Jumping Air Squats

2 Zombie Rope CLimbs

WORKOUT PREP

Movement prep/Workout prep

– With Partner –

2 sets (each)

30 Sec. Bike (Workout Pace)

1 Rope Climb (Each)

Freedom

ferrari (Time)

Teams of 2

125/100 Calorie Echo Bike

30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups

125/100 Calorie Echo Bike

independent

Ferrari (Time)

Teams of 2

100/80 Calorie Echo Bike

20 Rope Climbs or 40 Muscle Ups (Bar or Ring) or 80 Burpee Pull-Ups

100/80 Calorie Echo Bike

Liberty

Ferrari (Time)

Teams of 2

90/70 Calorie Echo Bike

30 Zombie Rope Climbs or 60 Jumping Pull Ups

90/70 Calorie Echo Bike