Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Workout (3 Rounds for time)
“Lightning McQueen”
Freedom (RX’d)
3 Sets
2 Rounds:
16 Alt Barbell Front Rack Lunges (45/35)
50 Double Unders
10 Lateral Barbell Burpees
50 Double Unders
-Rest 1:1 between sets-
*This workout consists of 3 sets of 2 rounds (6 total rounds completed at the end of the workout)
Independence
3 Sets
2 Rounds
16 Alt Barbell Front Rack Lunges (35/15)
35 Double Unders
6 Lateral Barbell Burpees
35 Double Unders
-Rest 1:1 between sets-
Liberty
3 Sets
2 Rounds
10 Single Dumbbell FR Lunges (light)
50 Single Unders
4 Lateral Barbell Burpees
50 Single Unders
-Rest 1:1 between sets-
Target time each set: 4:30 – 5:30
Time cap each set: 6 minutes
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)