Open Gym Strength and Conditioning – CrossFit

Workout Option 1

“Core Memories” (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

Target Calories every 20-seconds: 8+ Calories

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45 Minute Fartlek Run, Bike, Ski, or Row (your choice).

This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in as you see fit. When not in a higher effort interval, you should be at Zone 2 pace.