Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Baguette (AMRAP – Rounds and Reps)

Freedom (RX’d)

AMRAP 25:00

20 Lateral Box Step Ups (20)

15 Ring Rows

20 Alternating V-Ups

15/12 Calorie Air Bike

Independence

AMRAP 25:00

15 Lateral Box Step Ups (20)

15 Ring Rows

15 Alternating V-Ups

12/10 Calorie Air Bike

Liberty

AMRAP 25:00

10 Box Step Ups (20)

10 Ring Rows

10 Alternating V-Ups

10/8 Calorie Air Bike

Target Rounds: 7+ Rounds

Minimum Number of Rounds before Scaling: 5 rounds

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45 Minute Fartlek Row

*Mixed in as you see fit:

4-6 x 30 second higher effort bouts.

**Zone 2 pace in remaining times.