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Components

“Core Memories”

Option 2: Zone 2/Recovery

Settings

Workout

CrossFit - Sun, Dec 22

Workout Option 1

“Core Memories” (Calories)

Freedom (RX'd)
Every 2:00 (10 sets)
20-second Max Calorie Air Bike
*Stay on the bike and pedal slowly until the next 2:00.
**Scored by total calories

Independence
No Change to Workout

Liberty
No Change to Workout

Target Calories every 20-seconds: 8+ Calories

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45 Minute Fartlek Run, Bike, Ski, or Row (your choice).
This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in as you see fit. When not in a higher effort interval, you should be at Zone 2 pace.

Want to see some of these movements in action? Check out our .