CrossFit – Sun, Jan 4

American Fit Co Northwest – CrossFit

Workout Option 1

New Year’s Resolution (Time)

FREEDOM (RX):

200 Single Unders

100 Air Squats

200 Single Unders

100 Walking Lunge Steps

200 Single Unders

(Score is Time)

INDEPENDENCE

For Time:

150 Single Unders

80 Air Squats

150 Single Unders

80 Walking Lunge Steps

150 Single Unders

LIBERTY

For Time:

100 Single Unders

60 Air Squats (to box if needed)

100 Single Unders

60 Walking or Reverse Lunge Steps (assisted as needed)

100 Single Unders

Workout Option 2

Recovery Workout (Distance)

Active Recovery

45 Minute Fartlek Row

*Mixed in as you see fit:

6-8 sets of 30 second higher effort bouts.

**Zone 2 pace in remaining times.

Workout Option 3

Mayhem Racing (Time)

Warm-up:

2 minute machine of choice (or run)

-Then-

2 Rounds:

10 Walking Lunges

10 Air Squats

10 Ring Rows

5 Inchworm Push-ups

10 Hip Bridges (pause 1 sec at top)

Strength/Accessory:

15 minutes to build to a heavy, unbroken 15m Sled Pull

Pre-Workout:

2 Rounds:

6 calorie Ski

6 Sandbag Lunges

3 Burpees Over Sandbag

* Start lighter and build to workout weight and pace

Workout:

Teams of 2

5 rounds each (1:1)

12 Calorie Ski

12 Sandbag Lunges

12 Lateral Burpees Over Sandbag

Partner one completes a full round, then rests while partner 2 goes.