CrossFit WOD, June 15, 2025 | CrossFit Alabaster

CrossFit – Sun, Jun 15

Workout Option 1

The Storm (Time)

Freedom (RX’d)
4 Rounds
20/16 Calorie Ski (or Row)
15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)
(KG conv: 22.5/15)

Independence
4 Rounds
16/13 Calorie Ski (or Row)
15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)
(KG conv: 15/10)

Liberty
4 Rounds
12/10 Calorie Ski (or Row)
10 Single Arm Push Press (light) (each side)

Workout Option 2

Recovery Workout (Distance)

15-20 Min Run at Zone 2 pace
-Directly into-
20-30 Min Zone 2 Seated Bike Erg

If a Bike Erg is not available, sub Air Bike or Row at Zone 2 pace for the second piece

Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)
Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)
EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130
Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+97.5 = 157.5
Zone 2 Range = 125 bpm to 157.5 bpm