Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Elmo Freedom (RX’d) 3 Rounds 30 Dumbbell Bench Press (50s/35s) 30 Toes to Ring (or Toes to Bar) (KG conv: 22.5/15) Independence 3 Rounds 30 Dumbbell Bench Press (35s/25s) 20 Toes to Ring (or Toes to Bar) (KG conv: 15/10) Liberty 3 Rounds 20 Dumbbell Bench Press (light) 20 Hanging Knee Raises Target time: 8-10 minutes Time cap: 15 minutes Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) BikeErg Lactate Threshold 5 Sets 30 Sec at RPE5 (or 85 RPM) 30 Sec at RPE1-2 *No rest between sets. -Rest 1 Min- 4x 20 Sec Standing on D8 at RPE10, 40 Sec at RPE1-2 (Any RPM) 2 Min at RPE3 (or 70-75 RPM) 4x 20 Sec Standing on D9 at RPE10, 40 Sec at RPE1-2...
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