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 (Distance)

“BikeErg Lactate Threshold”

18 Min at RPE3

-Rest 2 Min-

12 Min at RPE3

-Rest 2 Min-

6 Min at RPE3

Workout

Metcon (3 Rounds for time)

“Metcon”

Freedom (RX’d)

For Time:

500/400m Row

50ft Handstand Walk (or 100ft bear crawl)

30 Kettlebell Swings (70/53)

-Rest 2:30-

500/400m Row

50ft Handstand Walk (or 100ft bear crawl)

24 Kettlebell Swings (70/53)

-Rest 2:30-

500/400m Row

50ft Handstand Walk (or 100ft bear crawl)

18 Kettlebell Swings (70/53)

(KG conv: KB 32/24)

Independence

500/400m Row

25ft Handstand Walk (or 50ft bear crawl)

30 Kettlebell Swings (53/35)

Rest 2:30

500/400m Row

25ft Handstand Walk (or 50ft bear crawl)

24 Kettlebell Swings (53/35)

Rest 2:30

500/400m Row

25ft Handstand Walk (or 50ft bear crawl)

18 Kettlebell Swings (53/35)

(KG conv: KB 24/16)

Liberty

300/250m Row

100ft bear crawl

30 Russian Kettlebell Swings (light)

Rest 2:30

300/250m Row

100ft bear crawl

24 Russian Kettlebell Swings (light)

Rest 2:30

300/250m Row

100ft bear crawl

18 Russian Kettlebell Swings (light)