CrossFit – Sun, Dec 8

Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Cookie Robots (Time)

Freedom (RX’d)

500m Bike Erg (Or 15/12 Calorie Air Bike)

25ft Handstand Walk (Or 50ft Bear Crawl)

50 Toes to Ring

500m Bike Erg (Or 15/12 Calorie Air Bike)

25ft Handstand Walk (Or 50ft Bear Crawl)

35 Toes to Ring

500m Bike Erg (Or 15/12 Calorie Air Bike)

25ft Handstand Walk (Or 50ft Bear Crawl)

20 Toes to Ring

500m Bike Erg (Or 15/12 Calorie Air Bike)

Independence

500m Bike Erg (Or 15/12 Calorie Air Bike)

25ft Handstand Walk (Or 50ft Bear Crawl)

30 Toes to Ring

500m Bike Erg (Or 15/12 Calorie Air Bike)

25ft Handstand Walk (Or 50ft Bear Crawl)

20 Toes to Ring

500m Bike Erg (Or 15/12 Calorie Air Bike)

25ft Handstand Walk (Or 50ft Bear Crawl)

10 Toes to Ring

500m Bike Erg (Or 15/12 Calorie Air Bike)

Liberty

300m Bike Erg (Or 10/8 Calorie Air Bike)

50ft Bear Crawl

50 Sit Ups

300m Bike Erg (Or 10/8 Calorie Air Bike)

50ft Bear Crawl

35 Sit Ups

300m Bike Erg (Or 10/8 Calorie Air Bike)

50ft Bear Crawl

20 Sit Ups

300m Bike Erg (Or 10/8 Calorie Air Bike)

Target Time: 12-14 minutes

Time Cap: 18 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45 Minute Fartlek Run or Bike (your choice)

*Mixed in as you see fit:

4-6 x 30 second higher effort bouts.

**Zone 2 pace in remaining times.

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