Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
HAPPY BIRTHDAY CLINT!
Strength
Back Squat
Build to a Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout (Time)
Kiss Me I’m Irish
Freedom (RX’d)
For Time:
40-30-20-10
Box Jump Overs (20)
20-15-10-5
Stick Sit Ups (Or GHD Sit Ups)
Independence
For Time:
40-30-20-10
Box Jump Overs (16)
15-12-9-6
Stick Sit Ups (Or GHD Sit Ups)
Liberty
For Time:
20-15-10-5
Low Box Jumps
Sit Ups (Or GHD Sit Ups)
Target time: 6-8 minutes
Time cap: 12 minutess
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back