Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


2022 Rowling Tournament!!! Congrats to Coach Daniel for bringing home the win!!!

Workout (Time)

“It’s Beginning to Look a Lot Like Christmas”

Freedom (RX’d)

Teams of 2: 16 Rounds for Time

15/12 Calorie Assault Bike (Or 12/10 Echo Bike)

10 Dumbbell Thrusters (50s/35s)

Independence

Teams of 2: 16 Rounds for Time

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

10 Dumbbell Thrusters (35s/25s)

Liberty

Teams of 2: 16 Rounds for Time

12/10 Calorie Bike Erg

5 Dumbbell Front Squats (light)

5 Dumbbell Push Press (light)

Target time per round: 60-75 seconds

Time cap each round: 90 seconds or 24 minutes for the workout.

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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