blog

CrossFit WOD, May 12, 2024

CrossFit – Sun, May 12

Workout Option 1
Trisha Yearwood (Time)

Freedom (RX’d)
21-18-15-12-9-6
Burpee to Bar (6in)
50 Single Unders after each set

Independence
21-18-15-12-9-6
Burpee to Bar
35 Single Unders after each set

Liberty
21-18-15-12-9-6
Up Down
30 Single Unders after each set

  • Target time: 8-10 minutes
  • Time cap: 15 minutes

Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)

On a 60 Minute Clock @ Zone 2 Pace or Nasal Breathing

2 Mile Run

In remaining time cycle through the following until the 60 minutes are up

80/64 Cal Row

50ft Front Rack + Overhead Mixed Grip Kettlebell Walk (2×53/35) (per arm)

80/64 Cal Bike Erg (or 60/48 cal Air Bike)

25 second Hanging L-sit

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!