Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Shoulder Press (Weightlifting Variable Reps & Sets)
Every 3:00 × 3 sets
2 Shoulder Press @78-82%
Pistachio (8 Rounds for time)
FREEDOM (RX)
Every 2:00 (16:00)
15/12 Calorie Row
100 Meter Run or 5x50ft Shuttle Run
* Time Cap Each Set: 1:40!
INDEPENDENCE (Intermediate):
Every 2:00 (16:00)
12/10 Calorie Row
100 Meter Run or 5x50ft Shuttle Run
LIBERTY (Beginner):
Every 2:00 (16:00)
10/8 Calorie Row
50 Meter Run or 3x50ft Shuttle Run
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.
Barbell Forearm Stretch
Couch Stretch
Wall Jefferson Curl