Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets)

-into-

3 sets:

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Balls

10 Box Step Ups

5 Russian Kettlebell Swings

2. Workout Prep

2 sets:

5 Wall Balls

5 Box Jumps

5 Kettlebell Swings

Workout

Morrison (Time)

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Morrison

Freedom (RX’d)

50-40-30-20-10

Wall Balls (20/14)

Box Jump (24/20)

Kettlebell Swings (53/35)

(KG conv: Wall Ball 9/6, KB 24/16)

Independence

50-40-30-20-10

Wall Balls (14/10)

Box Jump (20/16)

Kettlebell Swings (35/25)

(KG conv: Wall Ball 6/4, KB 16/11)

Liberty

30-25-20-15-10

Wall Ball Thrusters (light)

Box Step Ups (20/16)

Russian Kettlebell Swings (light)

Target time: 20-22 minutes

Time cap: 30 minutes

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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