Open Gym Strength and Conditioning – CrossFit

Workout Option 1

“It’s lights out and away we go” (5 Rounds for time)

Freedom (RX’d)

5 sets

20/16 Calorie Air Bike

10 Burpee Box Jump Overs (20)

-rest 2:00 between sets-

Independence

5 sets

16/13 Calorie Air Bike

8 Burpee Box Jump Overs (20)

-rest 2:00 between sets-

Liberty

5 sets

12/10 Calorie Air Bike

6 Up Downs + Box Step Up (20/16)

-rest 2:00 between sets-

Target TIme each set: 2:10-2:30

Time Cap each set: 3:00

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

Complete 45-60 Min at Easy Zone 2 pace:

100-200-300-400-500m. . .

Row

Ski

Bike Erg

-Add 100m every round for 45-60 minutes-

* If you don’t have access to one of the options, rotate through the other movements for 45-60 minutes.