Open Gym Strength and Conditioning – CrossFit

Workout Option 1

“We got a dollar. Hey hey hey!” (10 Rounds for time)

Freedom (RX’d)

Every 2:00 (10 sets)

10 Dumbbell Bench Press (50s/35s)

30 Yard Sled Push (3×45/2×45) (Or 20 Jumping Split Lunges)

(KG DB: 22.5s/15s, Sled: 60/40)

Independence

Every 2:00 (10 sets)

10 Dumbbell Bench Press (35s/25s)

30 Yard Sled Push (2×45/1×45)

(KG DB: 15/10, Sled: 40/20)

Liberty

Every 2:00 (10 sets)

10 Bar Push Ups

30 Yard Sled Push (1×45/Empty)

(KG Sled: 20/Empty)

Target TIme each set: 1:00-1:20

Time Cap each set: 1:30

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

Complete 45-60 Min at Easy Zone 2 pace:

4:00 Bike

3:00 Row

2:00 Run

1:00 Ski

* If you don’t have access to one of the options, rotate through the other movements for 45-60 minutes.