Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Workout (Time)
Ro Bro
Freedom (RX’d)
Teams of 2
12 sets:
10 Toes to Bar
15 Box Jump Overs (24/20)
10 Toes to Bar
Independence
Teams of 2
12 sets:
8 Toes to Bar
12 Box Jump Overs (20/16)
8 Toes to Bar
Liberty
Teams of 2
12 sets:
10 Hanging Knee Raises
10 Box Step Ups (24/20)
10 Abmat Sit Ups
Accessory (10 Rounds for reps)
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
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