Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Squirrel! (AMRAP – Rounds and Reps)

Freedom (RX’d)

15:00 AMRAP

200m Run

10 Strict Handstand Push Ups

Independence

15:00 AMRAP

200m Run

10 Handstand Push Ups

Liberty

15:00 AMRAP

200m Run

10 Dumbbell Push Press (light)

Target Rounds: 6+ rounds

Minimum number of Rounds before scaling: 4

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

60 Min (Zone 2 Pace)

1 Min Row

1 Min Bike

1 Min Ski

1 Min Run

1 Min Farmers Carry (2×50/2×35)

* If Ski Ergs are unavailable, skip them and continue rotating through the other movements for 60 minutes.