CrossFit – Sun, Dec 31

Workout Option 1
Cotton-headed ninny muggins (Time)

Freedom (RX’d)
For Time:
150 Kettlebell Swings (53/35)
*Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)*
(KG Conv 24/16)

*This is a repeat from January 15th, 2023

Independence
For Time:
150 Kettlebell Swings (35/25)
Every time you stop, break, put the kettlebell down, perform 8 Burpee to Bar (6in)
(KG Conv 16/12)

Liberty
For Time:
100 Russian Kettlebell Swings (light)
Every time you stop, break, put the kettlebell down, perform 6 Up Downs

Target: 6-8 minutes

Cap: 15 minutes

Workout Option 2
Option 2: Warm Up

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance)

Part 1
2 Sets
4 Min at RPE5
2 Min at RPE3
4 Min at RPE4
*Rest 2 Min between sets.
Total: 22 Min

Optional Part 2 (Recommended)
45 Sec at RPE8
75 Sec at RPE1-2
45 Sec at RPE9
75 Sec at RPE1-2
45 Sec at RPE10
75 Sec at RPE1-2

This workout can alternatively be done on another machine or as a run.

FLOW:
0-4 at RPE5
4-6 at RPE3
6-10 at RPE4
10-12 REST
12-16 at RPE5
16-18 at RPE3
18-22 at RPE4

Optional Part 2 (Recommended)
0-0:45 – at RPE8
0:45 – 2:00 at RPE1-2
2-2:45 at RPE9
2:45-4 at RPE1-2
4-4:45 at RPE10
4:45-6 at RPE1-2

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