Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Trouble (Time)

Freedom (RX’d)

For Time:

100/80 Calorie Air Bike

-Every 1:00, including 0:00 perform 4 Burpees-

Independence

For Time:

80/65 Calorie Air Bike

-Every 1:00, including 0:00 perform 3 Burpees-

Liberty

For Time:

60/48 Calorie Air Bike

-Every 1:00, including 0:00 perform 3 Up Downs-

Target TIme : 7:30-9:30 Minutes

Time Cap: 12 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

Complete 45-60 Min at Easy Zone 2 pace:

800m Row

1,600m Run

3,200m Bike Erg (Damper 5/4) or 100/80 cal Air Bike

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