CrossFit – Sun, Aug 18
Workout Option 1
“We got a dollar. Hey hey hey!” (10 Rounds for reps)
Freedom (RX’d)
Every 2:00 (10 sets)
10 Dumbbell Bench Press (50s/35s)
30 Yard Sled Push (3×45/2×45) (Or 20 Jumping Split Lunges)
(KG DB: 22.5s/15s, Sled: 60/40)
Independence
Every 2:00 (10 sets)
10 Dumbbell Bench Press (35s/25s)
30 Yard Sled Push (2×45/1×45)
(KG DB: 15/10, Sled: 40/20)
Liberty
Every 2:00 (10 sets)
10 Bar Push Ups
30 Yard Sled Push (1×45/Empty)
(KG Sled: 20/Empty)
- Target TIme each set: 1:00-1:20
- Time Cap each set: 1:30
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
Complete 45-60 Min at Easy Zone 2 pace:
4:00 Bike
3:00 Row
2:00 Run
1:00 Ski
* If you don’t have access to one of the options, rotate through the other movements for 45-60 minutes.