Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength/Accessory
Shoulder Press
Shoulder Press
– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.
Workout
Workout (5 Rounds for time)
Rembrandt
Freedom (RX’d)
Team of 3
5 Sets (each/1:2)
12/10 Calorie Bike
10 Handstand Push Ups
75ft Bodyweight Lunge
Independence
Team of 3
5 Sets (each/1:2)
10/8 Calorie Bike
7 Handstand Push Ups
75ft Bodyweight Lunge
Liberty
Team of 3
5 Sets (each/1:2)
8/6 Calorie Bike
10 Push Ups
40ft Bodyweight Lunge
Target time each set: 1:30- 1:50
Time cap each set: 2 minutes
Overall workout time cap: 28 minutes
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)