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)