Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Jeni’s (Time)

Freedom (RX’d)

3 Rounds

25/20 Calorie Air Bike

25 Dumbbell Deadlifts (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

3 Rounds

20/16 Calorie Air Bike

20 Dumbbell Deadlifts (35s/25s)

(KG conv: 15/10 DBs)

Liberty

3 Rounds

15/12 Calorie Air Bike

15 Dumbbell Deadlifts (light)

Target time: 8-10 minutes

Time cap: 14 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45-60 Minute AMRAP (Zone 2 Pace)

3,000m Bike Erg or 90/75 cal Air Bike

100ft Dual Kettlebell Overhead Carry (2×53/2×35)

30 Russian Twists (per side)
Dual Kettlebell Overhead Carry

Russian Twists