CrossFit – Sun, Feb 8

American Fit Co Northwest – CrossFit

Workout Option 1

Home of the 49ers (Time)

FREEDOM (RX):

3 rounds

75 Double Unders

25 GHDs (Or V-Ups)

INDEPENDENCE

3 rounds

60 Double Unders

20 GHDs + 6in Riser (Or V-Ups)

LIBERTY

3 rounds

75 Single Unders

25 Sit Ups

Workout Option 2

Recovery Workout (Checkmark)

45 Minutes at Zone 2 Pace

2,000m Row

100m Sled Drag (moderate load, dig through heels)

1,000m Ski (or 60/50 calorie Air Bike)

50m Farmers Carry (2×70/53)
Alternative options for the Sled Drag if sleds are not available:

100m Sandbag Carry or 50 ft double dumbbell walking lunges

Workout Option 3

Mayhem Racing (AMRAP – Rounds and Reps)

Warm-up:

AMRAP6

1:00 Easy Cardio (jog, bike, row, or ski)

10 Alternating Lunges

10 Banded Good Mornings

8 Lateral Step-Overs over sandbag – use high knees

10 Plank Shoulder Taps

Then – Sled Warm-up:

Build gradually and focus on position and tension, not speed. Alternate with a partner.

1 x 20m Light Sled Pull

1 x 20m Moderate Sled Pull

1 x 20m Workout Load Sled Pull

Workout:

Teams of 2

AMRAP 25:00

40m Sled Pull

60 Sandbag Lunges

40 Lateral Burpee Over Sandbag

Workout Flow: One partner works on the chipper while the other runs 200m. When the running partner returns, athletes switch roles. Partner 2 resumes the AMRAP where the other left off. Continue cycling through the AMRAP in this way for 25 minutes.

Women: 55 lb sled, 25 pound sandbag (25 kg sled, 10 kg sandbag)

Men: 110 lb sled, 50 lb sandbag (50 kg sled, 20 kg sandbag)