Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength
Back Squat (Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.)
Workout
Metcon (Time)
“Halbrand”
Freedom (RX’d)
5 rounds
60 Double Unders
30 Sit-ups
Independence
5 rounds
40 Double Unders
25 Sit-ups
Liberty
5 rounds
60 Single Unders
20 Sit Ups
Target time: 8-10 minutes
Time cap: 12 minutes
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)