CrossFit – Sun, Jan 28

Workout Option 1
Natasha Romanoff (Time)

Freedom (RX’d)
100 Single Unders
30 Sit Ups
100 Single Unders
30 V-Ups
100 Single Unders
30 GHD’s (Or Stick Sit Ups)
100 Single Unders

Independence
80 Single Unders
25 Sit Ups
80 Single Unders
25 V-Ups
80 Single Unders
25 GHD’s + 6in Riser (Or Stick Sit Ups)
80 Single Unders

Liberty
60 Single Unders
20 Sit Ups
60 Single Unders
20 Alternating V-Ups
60 Single Unders
20 Wall Ball Sit Ups
60 Single Unders

  • Target time: 8-10 minutes
  • Time cap: 14 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 (Time)

8 Min at RPE3

-Rest 1 Min-

3 Sets
800m at RPE5
1000m at RPE3-4
*No rest between reps & 45 Sec rest between sets.

6x (150m at RPE10, 1 Min at RPE2-3, 30 Sec Rest)
*No additional rest between reps or sets.

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

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