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

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