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 (4 Rounds for distance)

“BikeErg Lactate Threshold”

4 Sets

1 Min at RPE7.5 (Standing)

3 Min at RPE4

*5 Min at RPE2 between sets.

Total: 36 Min

Workout

Metcon (4 Rounds for time)

“Monostructural”

Freedom (RX’d)

4 sets:

3 rounds

12/10 Calorie Row

5 Burpee Box Get Overs (48/42) or 10 Burpee Box Jump Overs (24/20)

-rest 1:1 between sets-

Independence

4 sets:

3 rounds

10/8 Calorie Row

5 Burpee Box Get Overs (42/36) or 10 Burpee Box Jump Overs (24/20)

rest 1:1 between sets

Liberty

4 sets:

3 rounds

10/8 Calorie Row

5 Burpee Box Jump Overs (20/16)

rest 1:1 between sets

* See Coaches Notes for Limited Equipment and Large Class Option