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)