Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Nick Monday – The Open!

Strength

Bench Press

Building to a heavy single in 10-12 minutes

* Rest a little longer than normal between sets when you reach heavier weights *

Workout (Time)

General Motors

Freedom (RX’d)

100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)

*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*

Independence

80/65 Calorie Assault Bike (Or 65/50 Calorie Echo Bike)

Every minute on the minute perform 5 Burpee to Plate (10lb Hi-Temp)

Liberty

75/60 Calorie Bike Erg

Every minute on the minute perform 5 Up Downs

Target time each set: 8-10 minutes

Time cap each set: 15 minutes

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

()

Leave a Reply