Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Name that Tune (Time)

Freedom (RX’d)

5 rounds:

20/16 Calorie Row

15 GHD Sit Ups (Or V-Ups)

Independence

5 rounds:

16/13 Calorie Row

12 GHD Sit Ups + 6in Riser (Or V-Ups)

Liberty

5 rounds:

12/10 Calorie Row

15 Sit Ups

Target Time: 10-12 minutes

Time Cap: 15 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45-60 Min AMRAP (Zone 2 Pace)

3,000m Bike Erg (or 90/70 cal Air Bike)

35ft Handstand Walk (or 2 Wall Walks)

8 Strict Knee to Elbow