Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Here we go again! (8 Rounds for time)

Freedom (RX’d)

Every 2:00 (8 sets)

12 Box Jump Overs (24/20)

16 Wall Ball Sit Ups (20/14)

(KG conv: 9/6 WB)

Independence

Every 2:00 (8 sets)

12 Box Jump Overs (20/16)

16 Wall Ball Sit Ups (14/10)

(KG conv: 6/4 WB)

Liberty

Every 2:00 (8 sets)

12 Box Step Ups (20/16)

16 Sit Ups

Target Time Each set: 50-60 seconds

Time Cap Each Set: 75 seconds

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45-60 Min AMRAP (Zone 2 Pace)

3,000m Bike Erg (or 90/75 cal Air Bike)

5 Light Turkish Get Up (per arm)

10 Ring Swing Towel Drill

* Ring Swing Towel Drill can be done from the pull-up bar if needed.