Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout

Strength/Accessory

Workout (AMRAP – Rounds and Reps)

Parmesan Garlic

Freedom (RX’d)

20:00 AMRAP

15/12 Calorie Row

15 Handstand Push-Up

15 V-Ups

(KG conv: 52/34)

Independence

20:00 AMRAP

12/10 Calorie Row

10 Handstand Push-Up

18 Alternating V-Ups

(KG conv: 43/29)

Liberty

20:00 AMRAP

10/8 Calorie Row

10 Dumbbell Strict Press (light)

10 Sit ups

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds

Mobility

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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