CrossFit – Sun, Dec 28

American Fit Co Northwest – CrossFit

Workout Option 1

Host of Angels (Time)

FREEDOM (RX):

63-45-27

Air Squats

21-15-9

Burpee to 12in Target

(Score is time)

INDEPENDENCE

63-45-27

Air Squats

21-15-9

Burpee to 6in Target

LIBERTY

42-30-18

Air Squats

21-15-9

Up Downs

Workout Option 2

Recovery Workout (Checkmark)

Active Recovery

60 Minutes WALK

*Ideally with your entire family if possible 😉 (Kids included!)

**Ruck if you want but this is a steady walk, not a run.

IF IT’S SNOWING WHERE YOU ARE, DITCH THIS WORKOUT AND PLAY IN THE SNOW FOR AN HOUR INSTEAD!

Workout Option 3

Mayhem Racing (4 Rounds for reps)

Warm-up:

2:00 cardio of choice (run or machine)

Then 2 rounds

10 Air Squats

10 Alternating Lunges

5 Inchworm Push-ups

10 Banded Good Mornings

Then 2 rounds:

Row/Ski 30 seconds (switch in round 2)

Farmers Carry

6 DB Snatch

6 Wall Balls

* Round one is light, round two at workout weight

Workout:

Each station is 2 minutes of work, followed by 1 minute of rest. Athletes will stay at each station for 3 rounds, before moving on to the next station.

Station 1: 300/250m Row + Max Burpee Over Rower in remaining time

Station 2: 300/250m Ski + Max distance Farmers Carry in remaining time (every 7.5m or 25 feet = 1 rep)

Station 3: 20/15 calorie Air Bike + Max Alternating DB Snatches in remaining time (50/35 lbs, 22.5/15 kg)

Station 4: 250m Run + Max Wall Balls in remaining time (20/14 lbs, 9/6 kg)

(Score is total reps in each station)