CrossFit – Sun, Feb 1

American Fit Co Northwest – CrossFit

Workout Option 1

Ladder Crew (Time)

FREEDOM (RX):

3 rounds

25/20 Calorie Air Bike (or 1000/850m Bike Erg)

10 Strict Weighted Chin Ups (35/25)

(KG conv: SWCU 15/10)

(Scored by Time)

INDEPENDENCE

3 rounds

25/20 Calorie Air Bike (or 1000/850m Bike Erg)

10 Strict Weighted Chin Ups (25/15)

(KG conv: SWCU 10/7)

LIBERTY

3 rounds

15/12 Calorie Air Bike (or 750/675m Bike Erg)

10 Jumping Chin Ups

Workout Option 2

Recovery Workout (Checkmark)

45 Minutes at Zone 2 Pace

2,000m Row

:45 Side Plank(each side)

1,000m Ski

:45 Bear Hug Sandbag Carry (150/100l) (OR Farmers Carry (2×70/53))
If Ski ergs are not available, sub 60/50 calorie Air Bike or 800m Run.

Workout Option 3

Mayhem Racing (Time)

Warm-up:

AMRAP8

1 minute cardio (run, ski, row, or bike)

10 Air Squats

10 Alternating Forward Lunges

10 Banded Pull-Aparts

10 Glute Bridges

5 Inchworm Push-ups

10 Wall Ball Deadlifts

Then, perform 3 sets of sled pushes building from an empty sled to workout weight.

Workout:

1000m Run + 25m Sled Push + 25 Wall Balls

800m Run + 25m Sled Push + 25 Wall Balls

600m Run + 25m Sled Push + 25 Wall Balls

400m Run + 25m Sled Push + 25 Wall Balls

(Scored by Time)

Lbs: 20/14 Wall Balls, 165/110 Sled

KGs: 9/6 Wall Balls 75/50 Sled