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

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