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