CrossFit – Sun, Mar 1

American Fit Co Northwest – CrossFit

Workout Option 1

Warm Up (No Measure)

Movement Prep/Activation:

9:00 AMRAP

1:00 Machine

5 Roll and Reach

10-second SIngle Leg Glute Bridge Hold (each)

10 Russian Kettlebell Swings(light)

20 Single Unders

Workout Prep:

2 Sets

4 Kettlebell Swings (workout weight)

10 Single Unders

French Onion Soup (Time)

FREEDOM (RX):

8 rounds

15 Kettlebell Swings (53/35)

45 Unbroken Single Unders

(Scored by Time)

(KG conv: 24/16 KB)

INDEPENDENCE (Intermediate):

8 rounds

15 Kettlebell Swings (35/26)

30 Unbroken Single Unders

(KG conv: 16/12)

LIBERTY (Beginner):

8 rounds

10 Russian Kettlebell Swings (light)

30 Single Unders

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 (Time)

Warm-up:

AMRAP 8:00

1:00 easy cardio (rotate rounds between row/ski/bike)

10 Air Squats

10 Alternating Lunges

10 PVC Pass-throughs

10 Glute Bridges

5 Inchworm Push-ups

Skill Review: Take a few minutes to review proper Ski form.

Workout

Teams of 2

15 calorie Row

15 calorie Ski

15 calorie Air Bike

30 calorie Row

30 calorie Ski

30 calorie Air Bike

45 calorie Row

45 calorie Ski

45 calorie Air Bike

60 calorie Row

60 calorie Ski

60 calorie Air Bike

(Score is For Time)

All work is shared, with one partner working at a time. Switch any time.