CrossFit – Sun, Jan 18

American Fit Co Northwest – CrossFit

Workout Option 1

The Andy Griffith Show (Time)

FREEDOM (RX):

4 rounds

60 Double Unders

10 Burpee Box Get Overs (30/24)

INDEPENDENCE

4 rounds

50 Double Unders

10 Burpee Box Get Overs (24/20)

LIBERTY

4 rounds

60 Single Unders

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

Workout Option 2

Recovery Workout (Checkmark)

Active Recovery

45 Minutes at a Zone 2 Pace:

2,000m Row

50ft Single Arm Overhead Carry (per arm, 50/35)

1,000m Ski

30 Sec GHD Hollow Hold or Superman Hold

30 Sec Sorenson Hold
Sorenson Hold

Workout Option 3

Mayhem Racing (5 Rounds for calories)

Warm-up:

AMRAP8

1 minute cardio of choice

10 Alternating Lunges

10 Banded Good Mornings

10 Glute Bridges (pause at top)

10 Plank Shoulder Taps

10 DB Deadlifts (light, focus on hinge and control)

Strength/Accessory:

3 Rounds:

10 Tempo Double Dumbbell RDLs (3 seconds down)

20 Farmer Carry Steps

15 Calf Raises

This is a grip burner. The goal is to not put the dumbbells down until the round is complete. Rotate rounds with a partner.

Pre-Workout:

100m Run

5 Burpee Broad Jumps

5 calorie Ski

Workout:

5 sets

2:00 AMRAP

200m Run

10m Burpee Broad Jumps

Max Calorie Ski in remaining time

-Rest 2:00 between sets-

(Scored by calories for each set)