Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength
Push Press + Split Jerk
2 Push Press + 1 Split Jerk x 5 Working Sets
* 10-15 minutes *
Workout (Time)
Kingfish
Freedom (RX’d)
Teams of 2:
5 rounds
Partner 1: 300m Row
Partner 2: 100ft Overhead Wallking Plate Lunge 45/25
switch when complete, and rotate through until both have completed 5 rounds.
Independence
Teams of 2:
5 rounds
Partner 1: 250m Row
Partner 2: 100ft Overhead Wallking Plate Lunge 25/15
switch when complete, and rotate through until both have completed 5 rounds.
Liberty
Teams of 2:
5 rounds
Partner 1: 200m Row
Partner 2: 100ft Overhead Walking Lunge (bodyweight)
switch when complete, and rotate through until both have completed 5 rounds.
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)