Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Les Bleus (Time)

Freedom (RX’d)

10-9-8-7-6-5-4-3-2-1 reps of 50ft Shuttle Runs

Perform 6 Line Facing Burpees after each round

* Each shuttle run rep is 25 feet down + 25 feet back.

Independence

10-9-8-7-6-5-4-3-2-1

x50ft Shuttle Run

4 Line Facing Burpees after each round.

Liberty

10-9-8-7-6-5-4-3-2-1

x50ft Shuttle Run

4 Up Downs after each round.

Target Time: 11-13 minutes

Time Cap: 16 minutes

Workout Option 2

Recovery Workout (Checkmark)

45-60 Minute AMRAP

Run on Runner @Zone 2 Pace

*Every 5 minutes hop on an Echo Bike (OR any Air Bike) and do 20 seconds at a hard effort.

Alternative option:

45-60 Minute AMRAP on any machine available @Zone 2 Pace

*Every 5 minutes hop on a different machine and do 20 seconds at a hard effort or 20 seconds of max burpees if another machine is not available.