Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Wario (10 Rounds for calories)
FREEDOM (RX):
10 sets:
2:00 AMRAP
10 Box Jumps (30/24)
Max Calorie Row
-Rest 2:00 between sets-
(Scored by Calories per Set)
*Target: 12-18 Calories Per Set!
INDEPENDENCE (Intermediate):
10 sets:
2:00 AMRAP
10 Box Jumps (24/20)
Max Calorie Row
-Rest 2:00 between sets-
LIBERTY (Beginner):
10 sets:
2:00 AMRAP
10 Box Step Ups (20)
Max Calorie Row
-Rest 2:00 between sets-
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Toe elevated calf stretch
1:00 Side Lying Rotations (each side)
*Rest as needed between sides and sets.
Toe Elevated Calf Stretch
Side Lying Rotations
Optional Accessory (Checkmark)
4 sets
8 Double DB Z-Press @ RPE 8
10 Banded Push Ups @ RPE 8
-rest 1:00 between sets-
Seated Dumbbell Z-Press
Banded Push Ups