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)