CrossFit – Sun, Feb 18
Workout Option 1
Ghirardelli (Time)
Freedom (RX’d)
63-45-27
Air Squats
21-15-9
Burpee to 12in Target
Independence
63-45-27
Air Squats
21-15-9
Burpee to 6in Target
Liberty
42-30-18
Air Squats
21-15-9
Up Downs
- Time Time: 5-7 minutes
- Time Cap: 10 minutes
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
4x (1.5 Min at RPE 8, 30 Sec at RPE 3)
4 Min at RPE 3
4x (2 Min at RPE 8, 30 Sec at RPE 3)
4 Min at RPE 3
4x (2.5 Min at RPE 8, 30 Sec at RPE 3)
3 Min Ramp from RPE 3 to RPE 2
Total Time: 47 Min
** This workout can alternatively be done on another machine or as a run.