Open Gym Strength and Conditioning – CrossFit

Workout Option 1

The Law of the Jungle (Calories)

Freedom (RX’d)

Every 2:00 (10 sets)

20-second Max Calorie Air Bike

*Stay on the bike and pedal slowly until the next 2:00.

*Scored by total calories

Independence

No Change to Workout

Liberty

No Change to Workout

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

65ft Handstand Walk (Goal is unbroken or longest distances possible unbroken)

30 Alt V-Up

Scale to 6 wall walks for the handstand walk if needed.
Alternating Leg V-Up