Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
“Mayhem Classic Chipper” (Time)
FREEDOM (RX):
Teams of 2:
25 Burpee Box Get Over (48)
50/40 Calorie Bike
50 V- Ups OR GHDs
25 Bar Muscle Up
50 V-Ups OR GHDs
50/40 Calorie Bike
25 Burpee Box Get Over (48)
*Time Cap: 30 Minutes!
INDEPENDENCE (Intermediate):
Teams of 2:
20 Burpee Box Get Over (48)
40/32 Calorie Bike
40 V-Ups OR GHDs
20 Bar Muscle Up
40 V- Ups OR GHDs
40/32 Calorie Bike
20 Burpee Box Get Over (48)
LIBERTY (Beginner):
Teams of 2:
25 Up Down Box Step Up (24/20)
30/24 Calorie Bike
50 Sit Ups
25 Jumping Pull Ups
50 Sit Ups
30/24 Calorie Bike
25 Up Down Box Step Up (24/20)
Mini Pump – Lower Pull (Checkmark)
3 sets
15 Hip Extensions on GHD (or 25 Supermans)
-rest 30 seconds-
20 Dumbbell Glute Bridges
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Hip Extension
Supermans
Dumbbell Glute Bridge