CrossFit – Sun, Dec 17
Workout Option 1
Fairy Bread (Time)
<p>Freedom (RX’d)</p><p>3 rounds</p><p>500/450m Row</p><p>50’ Handstand walk</p><p>25 GHD’s (25 V-Ups)</p><p> </p><p>Independence</p><p>3 rounds</p><p>500/450m Row</p><p>25’ Handstand walk (or 10 Handstand Shoulder Taps)</p><p>20 GHD’s + 6in Riser (25 V-Ups)</p><p> </p><p>Liberty</p><p>3 rounds</p><p>300/250m Row</p><p>50’ Bear Crawl</p><p>25 Sit Ups</p><ul><li>Target Time: 11-13 minutes</li><li>Time Cap: 16 minutes</li></ul>
Workout Option 2
Option 2: Warm Up
<p>Bike</p><p>250m easy</p><p>250m moderate</p><p>250m easy</p><p>250m moderate/fast</p><p>250m easy</p><p>50m sprint</p>
BikeErg Lactate Threshold + CNS and VO2 Max (Distance)
<p>5 Min at RPE3, 2:00 at RPE5</p><p>-Rest 90 Sec-</p><p>4:30 at RPE3, 1:45 at RPE5.5</p><p>-Rest 75 Sec-</p><p>4 Min at RPE3, 1:30 at RPE6</p><p>-Rest 60 Sec-</p><p>3:30 at RPE3, 1:15 at RPE6.5</p><p>-Rest 45 Sec-</p><p>3min at RPE3, 1:00 at RPE7</p><p>-Rest 30 Sec-</p><p>2:30 at RPE3, 45sec at RPE7.5</p><p>Total: 35:45</p><p> </p><p>This workout can alternatively be done on another machine or as a run.</p>
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