CrossFit – Sun, Feb 23
Workout Option 1
Sugarloaf (Time)
Freedom (RX’d)
For Time:
1600m Run
*Every 1:00, including 0:00 perform 8 Air Squats
If athletes are unable to run, other options include: 2000/1600m Row or Ski, 4000/3200m Bike Erg, or 120/100 cal Air Bike.
Independence
For Time:
1200m Run
-Every 1:00, including 0:00 perform 8 Air Squats
Liberty
For Time:
800m Run
-Every 1:00, including 0:00 perform 6 Air Squats
- Target TIme: 10-12 minutes
- Time Cap: 16 minutes
Workout Option 2
Recovery Workout (Distance)
45-60 Minutes Run
Warm Up
5 Min Warm Up
-Then-
10 Min Easy
10 Min Moderate
10 Min Hard
-Then-
In remaining time easy cool down
If needed, sub a machine option for the run with the same prescribed effort.