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.