CrossFit – Sun, Dec 21

American Fit Co Northwest – CrossFit

Workout Option 1

Save the Neck for Me, Clark! (5 Rounds for reps)

FREEDOM (RX):

5 sets

1:00 Max Burpees (or Sand Ball Slams (50/30))

1:00 Max Double Unders

1:00 Max Stick Sit Ups

1:00 Rest

(KG conv 25/15)

(Score is total reps per round)

INDEPENDENCE:

5 sets

1:00 Max Burpees or Sand Ball Slams (30/20)

1:00 Max Double Unders

1:00 Max Sit Ups

1:00 Rest

(KG conv 15/10)

(Score is total reps per round)

LIBERTY :

5 sets

1:00 Max Burpees or Wall Ball Slams (20/14)

1:00 Max Single Unders

1:00 Max Crunches

1:00 Rest

(KG conv 9/6)

(Score is total reps per round)

Workout Option 2

Recovery Workout (Checkmark)

Active Recovery

45 minutes at a steady pace:

800m Run (or 1000m Row)

:30 Side Plank Rotations (each side)

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

15 GHD Hip Extensions (or Supermans)

Workout Option 3

Mayhem Racing (Time)

Warm-up:

AMRAP6

1 minute machine of choice

5 inchworm push-ups

10 heel toe rocks

15m walking lunge

Strength/Accessory:

Quick skill review of Sled Push followed by

12 minutes to build to a heavy, unbroken 15m Sled Push

Pre-Workout:

2 Rounds:

200m Row

10m Sled Push at workout weight

10 Air Squats

* Start slow and build in pace for round 2

Workout:

Teams of 2

5 sets (each/1:1)

250m Row

25m Sled Push

(Score is time)

* Sled weight: 60-70% of weight found in part 1