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)