Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Cleveland Cavaliers (8 Rounds for time)

Freedom (RX’d)

8 Sets (1 Set every 2 Minutes)

12/10 Calorie Row

10 Burpee over Rower

Independence

8 Sets (1 Set every 2 Minutes)

10/8 Calorie Row

8 Burpee over Rower

Liberty

8 Sets (1 Set every 2 Minutes)

10/8 Calorie Row

8 Up Downs

Target time: Sub 75 seconds

Time cap: 90 seconds

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

60 Min (Zone 2 Pace)

Buy In: 6,000m Run

AMRAP in remaining time:

1,000m Row

12 Side Plank Arch Ups (each side)

2,000m Bike Erg

3 Skin the Cat Controlled

You can use the first part of the Run as the warm-up.

If Bike Ergs are not available, the 2,000m Bike Erg can be changed to 60/48 cal Air Bike.