CrossFit – Sun, Aug 25
Workout Option 1
“It’s lights out and away we go” (5 Rounds for reps)
Freedom (RX’d)
5 sets
20/16 Calorie Air Bike
10 Burpee Box Jump Overs (20)
-rest 2:00 between sets-
Independence
5 sets
16/13 Calorie Air Bike
8 Burpee Box Jump Overs (20)
-rest 2:00 between sets-
Liberty
5 sets
12/10 Calorie Air Bike
6 Up Downs + Box Step Up (20/16)
-rest 2:00 between sets-
- Target TIme each set: 2:10-2:30
- Time Cap each set: 3:00
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
Complete 45-60 Min at Easy Zone 2 pace:
100-200-300-400-500m. . .
Row
Ski
Bike Erg
-Add 100m every round for 45-60 minutes-
* If you don’t have access to one of the options, rotate through the other movements for 45-60 minutes.