CrossFit – Sun, Feb 22

American Fit Co Northwest – CrossFit

Workout Option 1

Warm Up (No Measure)

Movement Prep/Activation:

3 Rounds

30-sec Easy Jump Rope

10 Air Squats

5 Hand Release Push Ups

4 Step Up and Overs

Workout Prep:

1 Round

10 Double Unders

2 Burpee Box Get Overs (easy pace)

Curling (Time)

FREEDOM (RX):

4 rounds

60 Double Unders

10 Burpee Box Get Overs (30/24)

INDEPENDENCE (Intermediate):

4 rounds

50 Double Unders

10 Burpee Box Get Overs (24/20)

LIBERTY (Beginner):

4 rounds

60 Single Unders

8 Up Downs + Box Step Ups (24/20)

Workout Option 2

Recovery Workout (Checkmark)

45 Minute Cardio of choice (Run, Row, Bike, or Ski)

*Mixed in as you see fit:

6-8 x 30 second higher effort bouts.

**Zone 2 pace in remaining times.
Fartlek Row

Workout Option 3

Mayhem Racing (5 Rounds for reps)

Warm-up:

AMRAP6

1 minute easy cardio (row, jog, bike, or ski)

10 Air Squats (2-sec pause in bottom)

5 Inchworm Push-ups

10 Alternating Reverse Lunges

10 Glute Bridges

10 DB Thrusters (light, smooth tempo)

Skill: Quick review/practice of Burpee Broad Jump efficiency

Workout:

5 Rounds

3:00 AMRAP

300m Run OR 350m Row

15m Burpee Broad Jumps

Max Double DB Thrusters (2×35/25) in remaining time

Rest 2:00 between rounds

(Score is Thruster reps per round)

(KG conv: 15/10 DBs)