Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Strength

Back Squat (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.)

Workout (Time)

“Doc Hudson”

Freedom (RX’d)

Teams of 2

5 rounds

400ft Dumbbell Farmer Carry (50s/35s)

40 Wall-balls (20/14)

Independence:

Teams of 2

5 rounds

400 ft Dumbbell Farmer Carry (35s/20s)

30 Wall-balls (14/10)

Liberty

Teams of 2

5 rounds

400ft Dumbbell Farmer Carry (20s/15s)

20 Wall-balls (10/8)

*Partners will trade off the farmers carry every 100ft. One partner also works at time on the wall balls with the goal of clearing the teams reps in no more than 4 sets.
*the farmers carry will be indoors tomorrow so no need for additional outdoor layers.

Cooldown/Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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