Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Girl on Fire (Time)

Freedom (RX’d)

5 rounds

300/250m Row

10 Devils Press (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

5 rounds

300/250m Row

10 Devils Press (35s/25s)

(KG conv: 15/10 DBs)

Liberty

5 rounds

250/200m Row

8 Up Down Dumbbell Clean and Press (light)

Target Time: 11-13 minutes

Time Cap: 16 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

60 Min (Zone 2 Pace)

3-4 Sets

4 Min Row

4 Min Bike

4 Min Ski

4 Min Run

* If you are unable to perform a station, rotate through the other stations for 60 minutes or sub in another cardio option that you have available.