Bellhouse Crossfit – CrossFit Workout Option 1 Option 1: Dr. Drakken (Time) Freedom (RX’d) 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (KG conv: 24/16) *Repeat from March 12th, 2023 Independence 8 rounds 15 Kettlebell Swings (35/26) 30 Unbroken Single Unders (KG conv: 16/12) Liberty 8 rounds 10 Russian Kettlebell Swings (light) 30 Single Unders Target time: 11-13 minutes Time cap: 16 minutes Workout Option 2 Option 2: Zone 2/Recovery (Checkmark) Warm-Up: You can use the first 2,000m Row below as the warm-up 45-60 Min @Easy Zone 1-2 2,000m Row 50ft Mixed Front Rack & Overhead Carry (quality position overhead over loading (2×53/35)) – go lighter if needed for better quality (each arm) 3,000m Bike Erg (or 90/72 cal Air Bike or 1200m Run) 25 Sec L-sit Hang 5 Cossack Squat w/ 2 sec pause in bottom (each leg) (KG conv: 22.5/15 DBs)
Read more