CrossFit – Sun, Jan 19
Workout Option 1
Two Worlds (2 Rounds for reps)
Freedom (RX’d)
2 sets
5 rounds
1 Rope Climb (Or 6 Strict Pull Ups)
50ft Single Dumbbell Walking Lunge (50/35)
-Rest 5:00 between sets-
(KG Conv 22.5/15)
Independence
2 sets
5 rounds
1 Rope Climb
50ft Dumbbell Walking Lunge (35/25)
Rest 5 minutes between sets
(KG Conv 15/10)
Liberty
2 sets
5 rounds
2 Zombie Climbs
50ft Walking Lunge
Rest 5 minutes between sets
- Target time each set: 4-6 minutes
- Time cap each set: 7 minutes
Workout Option 2
Recovery Workout (Checkmark)
Fartlek Run or Trail Run or Hike
45-60 Minutes
*Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down.