Open Gym Strength and Conditioning – CrossFit

Warm Up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout

Metcon (2 Rounds for distance)

“BikeErg Lactate Threshold”

2 Rounds

4x (2 Min at RPE7.5, 2 Min at RPE7)

*Rest 5 Min at RPE2 between rounds.

Total: 37 Min

Workout

Metcon (8 Rounds for time)

Freedom (RX’d)

8 Sets (1 Set every 2 Minutes)

12/10 Calorie Row

12 Burpee over Rower

Independence

8 Sets (1 Set every 2 Minutes)

10/8 Calorie Row

10 Burpee over Rower

Liberty

8 Sets (1 Set every 2 Minutes)

10/8 Calorie Row

8 Up Downs

Target time is sub 75 seconds, so scale calories and reps to allow for athletes to have at least 30+ seconds of rest.

* See Coaches Notes for Limited Equipment and Large Class Option