CrossFit – Sun, Oct 19
Workout Option 1
Apple Orchard (Time)
Freedom (RX’d)
For Time:
1:00 Max Calorie Air Bike
1:00 Rest
– Continue until 200/160 Calories (total) are accumulated –
Workout Option 2
Recovery Workout (Checkmark)
Recovery Workout
30-45 Minute Row @Zone 2 Pace
*Every 5 minutes stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold
Workout Option 3
Mayhem Racing (Time)
Warm-up:
2 minute Row or Ski
Dynamic mobility (high knees, butt kicks, straight leg kicks, walking lunges)
200m Run
10 Air Squats
-Then –
2 Rounds:
10 Cal Row or Ski (switch in next round)
100m Run (build to near workout pace)
Workout:
“Jerry 2.0”
1 mile Run
2000m Row
1 mile Run
2000m Ski
1 mile Run
Optional: Make this a partner workout with one partner working at a time, sharing the distances. For example, break the 1 mile run into 4 sets of 400m, split between partners.
Double Kettlebell Overhead Carry
Hollow Hold
Zone 2 Video Summary