Open Gym Strength and Conditioning – CrossFit

OG (class and compete)

Warm-up

Row warm-up (No Measure)

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 rest

:10 sprint

Metcon (3 Rounds for time)

3 Sets:

800m at Moderate Pace

400m at 2k PR (or Fast) Pace

200m Controlled Sprint*** (98%)

*Rest 3 Min between reps & 5 Min between sets.

***Retain control of form/technique