Bell House Fitness – CrossFit

Jonagold (Time)

Freedom (RX’d)

3 rounds

1000/850m Bike Erg (Or 25/20 Calorie Air Bike)

10 Strict Weighted Chin Ups (35/25)

(KG conv: SWCU 15/10)

Independence

3 rounds

1000/850m Bike Erg (Or 25/20 Calorie Air Bike)

10 Strict Weight Chin Ups (25/15)

(KG conv: SWCU 10/7)

Liberty

3 rounds

750/675m Bike Erg (Or 15/12 Calorie Air Bike)

10 Jumping Chin Ups

Target time: 10-12 minutes

Time cap: 15 minutes

Option 2: Warm Up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

Bike Workout (Distance)

Part 1

3 Sets

4x (75 Sec at RPE6, 45 Sec at RPE3)

*Rest 90 Sec between sets.

Total: 27 Min

Optional Part 2 (Recommended)

3 Sets

15 Sec Standing, D8-10 at RPE9-10

1 Min at RPE1-2

15 Sec Seated, D8-10 at RPE9-10

1 Min at RPE1-2

15 Sec Seated, D1 at RPE9-10

*Rest 3 Min between sets.

** See coach notes for timeframe

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