Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Its back this Sunday from 7:30am-8:30am! Coach led!

Workout (Time)

Spike

Freedom (RX’d)

Teams of 2

3 rounds

2000m/1750m Row

30 Synchro Dumbbell Front Squats (50s/35s) (Or 60 Dumbbell Front Squats (50s/35s)

(KG conv DB 22.5s/15s)

Individual Option:

3 rounds

1000m/850m Row

30 Dumbbell Front Squats (50s/35s)

(KG conv DB 22.5s/15s)

Independence

Teams of 2

3 rounds

1750m/1500m Row

30 Synchro Dumbbell Front Squats (35s/25s)

(KG conv DB 15s/10s)

Liberty

Teams of 2

3 rounds

1000m/850m Row

30 Synchro Goblet Squats (light)

Target time: 24-26 minutes

Time cap: 30 minutes

Optional Accessory (4 Rounds for time)

Mayhem Mini-Pump – Shoulder/Glutes

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Bottom-Up Single Arm Standing KB Press @ moderate weight

10 DB Snow Angel Raise @ moderate weight

10 GHD Hip Extension @ maintain quality

10 Band Pull Through @ moderate weight

-Rest 3 min b/t round-
Bottom-Up Single Arm Standing KB Press

DB Snow Angel Raise

GHD Hip Extension

Band Pull Through

Coodown/Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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