Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Trashin’ the Camp (Time)

Freedom (RX’d)

100 Single Unders

30 Sit Ups

100 Single Unders

30 V-Ups

100 Single Unders

30 GHDs (Or Stick Sit Ups)

100 Single Unders

Independence

80 Single Unders

25 Sit Ups

80 Single Unders

25 V-Ups

80 Single Unders

25 GHDs + 6in Riser (Or Stick Sit Ups)

80 Single Unders

Liberty

60 Single Unders

20 Sit Ups

60 Single Unders

20 Alternating V-Ups

60 Single Unders

20 Wall Ball Sit Ups

60 Single Unders

Target time: 8-10 minutes

Time cap: 14 minutes

Workout Option 2

Recovery Workout (Checkmark)

Fartlek Run or Trail Run or Hike

45-60 Minutes

*Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down.