Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (AMRAP – Rounds and Reps)

“Focus. Speed. I am speed”

Freedom (RX’d)

15:00 Amrap

12/10 Calorie Assault Bike (Or 10/8 Calorie Echo)

5-10-15-20-25. . .

Kettlebell Swings (53/35)

Push Ups

(Option for Bike: 150meter run or 30 Air Squats)

Independence

15:00 Amrap

10/8 Calorie Assault Bike (Or 9/7 Calorie Echo)

5-10-15-20-25. . .

Kettlebell Swings (35/25)

Push Ups

(Option for Bike – 100 meter run or 20 Air Squats)

Liberty

15:00 Amrap

10/8 Calorie Bike Erg

5-10-15-20-25. . .

Russian Kettlebell Swings (light)

Bar Push Ups

(Option for Bike 100 meter run or 20 air squats)

Target number of Rounds: 5 rounds (Round of 25 kettlebell swings)

Accessory

Front Racked Barbell Box Step-Ups (3 sets:
14 Barbell Front Rack Step Ups (7/7))

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
This is for quality, not for load! Lightfoot touch on the way down.

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose