Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Workout (Time)
Donkey + Dragon
Freedom (RX’d)
Teams of 2
For Time
2000/1750 Meter Bike
30 Front Squats (185#/125#)
2000/1750 Meter Bike
24 Front Squats (185#/125#)
2000/1750 Meter Bike
18 Front Squats (185#/125#)
Target time: 17 – 19 minutes
Time cap: 24 minutes
Optional Accessory (Checkmark)
Mayhem Mini-Pump – Chest and Triceps
4 rounds:
10 Barbell Bench Press @ moderate weight – maintain quality
10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Coodown/Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)