CrossFit – Sun, Feb 11
Workout Option 1
One World Trade Center (8 Rounds for reps)
Freedom (RX’d)
8×500/450m Row
-Rest 1:00 between sets-
Independence
8×450/400m Row
-Rest 1:00 between sets-
Liberty
8×300/250m Row
-Rest 1:00 between sets-
- Time Time each set: 1:45-2:00
- Time Cap each set: 2:15
Workout Option 2
Option 2: Warm Up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m sprint
BikeErg: Lactate Threshold (Distance)
3 Min Ramp from RPE 2 to RPE 5
3 Min at RPE 3
1x (20 Sec at RPE 9, 1 Min at RPE 3)
1x (30 Sec at RPE 9, 1 Min at RPE 3)
1x (40 Sec at RPE 9, 1 Min at RPE 3)
10 Min at RPE 7
6 Min at RPE 3
1x (20 Sec at RPE 9, 1 Min at RPE 3)
1x (30 Sec at RPE 9, 1 Min at RPE 3)
1x (40 Sec at RPE 9, 1 Min at RPE 3)
10 Min at RPE 7
3 Min Ramp from RPE 3 to RPE 2
Total Time: 44 Min
** This workout can alternatively be done on another machine or as a run.