CrossFit – Sun, Nov 23

American Fit Co Northwest – CrossFit

Workout Option 1

The Seagulls (Time)

Freedom (RX’d)

For Time:

150 Kettlebell Swings (53/35)

*Every time you break, put the kettlebell down and perform 10 Burpee to Bar (6in)*

(KG conv: 24/16)

Independence

For Time:

150 Kettlebell Swings (35/26)

* Every time you break, put the kettlebell down and perform 8 Burpee to Bar (6in)

(KG conv: 16/12)

Liberty

For Time:

100 Russian Kettlebell Swings (light)

* Every time you break, put the kettlebell down and perform 6 Up Downs

Target Time: 6:00-8:00

Time Cap: 15:00

Workout Option 2

Recovery Workout (Checkmark)

Recovery Workout

45 Minute AMRAP (at steady pace)

800m Run (or 1000m Row)

3 Turkish Get Ups (per arm, 53/35)

1,600m Bike Erg or 50/40 calorie Air Bike

:45 Front Leaning Rest on Rings
Front Leaning Rest on Rings

Workout Option 3

Mayhem Racing (6 Rounds for time)

Warm-up:

Hinshaw warm-up

into

3 sets:

100m Run (build in pace)

-rest 30 seconds between-

Workout:

Today we’re working on INTERVALS!

6x800m Run

Rest 1 minute between sets

Your goal is to maintain your pace in each one. Don’t start out too hot! Your last one should not be your slowest.