Workout of the Day
classes
Daily WOD
* When rolling back and forth between positions: Do no let feet touch or hands touch the ground.
view moreCrossFit - Sun, Oct 20
Workout Option 1
Jeni’s (Time)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX'd)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Rounds</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">25/20 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">25 Dumbbell Deadlifts (50s/35s)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 22.5/15 DBs)</span></p><p> </p><p>Independence<br>3 Rounds<br>20/16 Calorie Air Bike<br>20 Dumbbell Deadlifts (35s/25s)<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>3 Rounds<br>15/12 Calorie Air Bike<br>15 Dumbbell Deadlifts (light)</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 14 minutes</li></ul>
Workout Option 2
Option 2: Zone 2/Recovery (Time)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">45-60 Minute AMRAP (Zone 2 Pace)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3,000m Bike Erg or 90/75 cal Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100ft Dual Kettlebell Overhead Carry (2x53/2x35)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 Russian Twists (per side)</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Kettlebell Overhead Carry</a><br><a target="_blank" rel="noopener noreferrer" href=" Twists</a></p>