Bell House Fitness – CrossFit Workout Option 1 Workout 1 (8 Rounds for time) Bike/Burpee Intervals Freedom (RX’d) Every 2:00 (16:00) 12/10 Calorie Assault Bike or 10/8 Echo 6 Burpee Box Jump Overs (24/20) Independence Every 2:00 (16:00) 10/8 Calorie Assault Bike or 8/7 Echo 6 Burpee Box Jump Overs (20/16) Liberty Every 2:00 (16:00) 8/6 Calorie Assault Bike or 6/5 Echo 6 Up Down + Box Step Up (20) Target TIme each set: 55-65 seconds Time Cap each set: 90-seconds 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) Bike Erg Lactate Threshold 12 Min Standing, D7-8 at RPE5 (60-65 RPM) 4 Min Seated, D1 at RPE5 (or 75-80 RPM) 2 Sets 6 Min Standing, D8-9 at RPE7 (60-65 RPM) 3 Min Seated, D1 at RPE5 (or 75-80 RPM) *No rest between sets. 3 Sets...
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