CrossFit – Sun, Sep 29
NEW CLASS ALERT! Join us for our new class offering WEIGHTLIFTING. Led by Coach Hannah and Coach Nate Mon/Weds at 5:30 pm . Personal bests are on the way as you work on efficiency, technique, and strength in your Olympic Lifts.
Workout Option 1
Name that Tune (Time)
Freedom (RX’d)
5 rounds:
20/16 Calorie Row
15 GHD Sit Ups (Or V-Ups)
Independence
5 rounds:
16/13 Calorie Row
12 GHD Sit Ups + 6in Riser (Or V-Ups)
Liberty
5 rounds:
12/10 Calorie Row
15 Sit Ups
- Target Time: 10-12 minutes
- Time Cap: 15 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Time)
45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg (or 90/70 cal Air Bike)
35ft Handstand Walk (or 2 Wall Walks)
8 Strict Knee to Elbow