Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Helm’s Deep (Time)

Freedom (RX’d)

For Time:

100/80 Calorie Air Bike

100 Sit Ups

Independence

For Time:

80/65 Calorie Air Bike

100 Sit ups

Liberty

For Time:

60/48 Calorie Air Bike

60 Sit Ups

Target TIme: 11-13:00

Time Cap: 16:00

Workout Option 2

Recovery Workout (Distance)

45 Minute Row @Zone 2 Pace

*Every 5 minutes stop and do 50ft Handstand walk

Alternative options: 60 second Handstand Walk practice, 4 Wall Walks, 30 second Plank/Handstand Hold, or 10 DB Strict Shoulder Press.