12. April 2026
Apr.
12
CrossFit – Sun, Apr 12
Workout Option 1
Warm Up
Movement Prep/Activation:
Banded 7s
-into-
3 Rounds
100m Easy Jog
10 Ring Rows
5 Push Ups
5 Hanging Knee Raises
15-second Hollow Hold
Workout Prep:
1 Controlled Round
200m Run
3 Ring Muscle Ups (or scaled option)
Primrose (AMRAP – Rounds and Reps)
FREEDOM (RX)
20:00 AMRAP
400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)
10 Ring Muscle Ups (or 10 Burpee Pull Ups)
(Scored by Rounds + Reps)
INDEPENDENCE (Intermediate)
20:00 AMRAP
400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)
7 Bar Muscle Ups (or 7 Burpee Pull Ups)
LIBERTY (Beginner)
20:00 AMRAP
300m Run (or 750m Bike Erg or 22/18 cal Air Bike)
10 Up Down + Ring Row
Workout Option 2
Recovery Workout (Checkmark)
45 Minutes at Zone 2 Pace
4,000m Bike Erg OR 120/100 calorie Air Bike OR 1 mile Run
400ft Kettlebell Front Rack Carry (2×50/35)
