Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (Time)

Littlefoot

Freedom (RX’d)

Teams of 2

50-35-20

Dumbbell Thruster (50s/35s)

Dumbbell Box Step ups (50s/35s)(24/20)

50/40 Calorie Assault Bike Or 40/32 Echo Bike

Independence

Teams of 2

50-35-20

Dumbbell Thruster (35s/20s)

Dumbbell Box Step ups (35s/20s)(24/20)

50/40 Calorie Assault Bike Or 40/32 Echo Bike)

Liberty

Teams of 2

50-35-20

Dumbbell Thruster (20s/10s)

Dumbbell Box Step ups (20s/10s)(20/16)

50/40 Calorie Assault Bike Or 40/32 Echo Bike

Core Work (Checkmark)

4 Rounds

10 Single Arm Kettlebell Sit-ups (Left)

10 Single Arm Kettlebell Sit-ups (Right)

30-sec Plank Hold

*Rest 1:00 between sets

Mobility (Checkmark)

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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