Open Gym Strength and Conditioning – CrossFit

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Threshold”

4 Sets

2 Min at RPE4 (Seated)

4 Min at RPE2 (Seated)

1 Min at RPE4 (Standing)

2 Min at RPE2 (Standing)

Total: 36 Min

Workout Two (Checkmark)

“Workout Two”

Freedom (RX’d)

Every minute (10:00)

15/12 Calorie Standing Bike Erg (Or Assault Bike)

-rest 3:00-

Every minute (10:00)

10 Burpee Box Jump Overs (20)

Independence

Every minute (10:00)

12/10 Calorie Standing Bike Erg (Or Assault Bike)

rest 3:00

Every minute (10:00)

8 Burpee Box Jump Overs (20)

Liberty

Every minute (10:00)

12/10 Calorie Bike Erg (Or Assault Bike)

rest 3:00

Every minute (10:00)

8 Up Downs + Box Step Up (16)