CrossFit – Sun, Apr 12

American Fit Co Northwest – CrossFit

Workout Option 1

Warm Up (No Measure)

Movement Prep/Activation:

Banded 7s

-into-

3 Rounds

100m Easy Jog

10 Ring Rows

5 Push Ups

5 Hanging Knee Raises

15-second Hollow Hold

Workout Prep:

1 Controlled Round

200m Run

3 Ring Muscle Ups (or scaled option)

Primrose (AMRAP – Rounds and Reps)

FREEDOM (RX)

20:00 AMRAP

400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)

10 Ring Muscle Ups (or 10 Burpee Pull Ups)

(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate)

20:00 AMRAP

400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)

7 Bar Muscle Ups (or 7 Burpee Pull Ups)

LIBERTY (Beginner)

20:00 AMRAP

300m Run (or 750m Bike Erg or 22/18 cal Air Bike)

10 Up Down + Ring Row

Workout Option 2

Recovery Workout (Checkmark)

45 Minutes at Zone 2 Pace

4,000m Bike Erg OR 120/100 calorie Air Bike OR 1 mile Run

400ft Kettlebell Front Rack Carry (2×50/35)