Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Two Worlds (2 Rounds for time)

Freedom (RX’d)

2 sets

5 rounds

1 Rope Climb (Or 6 Strict Pull Ups)

50ft Single Dumbbell Walking Lunge (50/35)

-Rest 5:00 between sets-

(KG Conv 22.5/15)

Independence

2 sets

5 rounds

1 Rope Climb

50ft Dumbbell Walking Lunge (35/25)

Rest 5 minutes between sets

(KG Conv 15/10)

Liberty

2 sets

5 rounds

2 Zombie Climbs

50ft Walking Lunge

Rest 5 minutes between sets

Target time each set: 4-6 minutes

Time cap each set: 7 minutes

Workout Option 2

Recovery Workout (Checkmark)

Fartlek Run or Trail Run or Hike

45-60 Minutes

*Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down.