Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (3 Rounds for calories)

Giant Pretzel

Freedom (RX’d)

3-person Team

5 Rounds

1 min Bike

1 min Row

1 min Double Unders

*All machines working at the same time

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Arms and Core

4 rounds:

10 Barbell Strict Press @ moderate weight

10 Seated Arnold Press @ moderate weight

10 Leaning Lateral Raise @ moderate weight

10 Barbell Drag Curls @ maintain quality

10 Standing Tricep DB French Press @ moderate weight

*Rest 3 minutes b/t rounds

Coodown/Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)