Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Coach Ethan

Strength

Front Squat + Push Press + Push Jerk

1 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes –

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Cindy Lou Who

Freedom/Independence

20-Minute AMRAP

5 Pull-ups

10 Push-ups

15 Squats

Liberty

AMRAP 12 Minutes

4 Jumping Pull Ups

8 Bar Push Ups

12 Air Squats to a Box

Target Rounds: 20+ rounds

Minimum Rounds before Scaling: 11 rounds

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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