Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Turkey Trot (Time)

Freedom (RX’d)

4 rounds

400m Run

25 GHDs (or 25 V-Ups)

Independence

4 rounds

400m Run

20 GHDs + 6in Riser (or 20 V-Ups)

Liberty

4 rounds

300m Run

25 Sit Ups

Target Time: 13-15 minutes

Time Cap: 18 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45-60 Minute AMRAP (Zone 2 Pace)

Buy In: 5,000m Row

*Goal is for this to slightly improve in pace but maintain Z2 Heart Rate.

In the remaining time:

1,000m Ski

30 Sec Wall Facing Handstand Hold

30 Sec L-Sit Hang Accumulated

If you don’t have access to a SkiErg, sub 800m Run or 60/48 cal Air Bike.