Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Waluigi (5 Rounds for reps)
FREEDOM (RX):
5 Sets:
1:00 Calorie Bike
1:00 Dumbbell Snatch (50/35)
1:00 Walking Lunge Steps
1:00 Rest
(Scored by Total Reps each Round)
*Target: 35-50 Reps Per Round!
INDEPENDENCE (Intermediate):
5 Sets
1:00 Calorie Bike
1:00 Dumbbell Snatch (35/25)
1:00 Walking Lunge Steps
1:00 Rest
LIBERTY (Beginner):
5 Sets
1:00 Calorie Bike
1:00 Dumbbell Snatch (light)
1:00 Walking Lunge Steps
1:00 Rest
Recovery Workout (Checkmark)
3-4 Rounds @Smooth Zone 2 Effort:
3 Min Run
3 Min Row
3 Min Ski
3 Min Bike
Movement & Mobility
2-3 Rounds
5 World’s Greatest Stretch (per side)
8 Jefferson Curl (light)
1:30 Deep Squat Hold
10 Thoracic Rotations (per side)
World’s Greatest Stretch
Jefferson Curl
Deep Squat Hold
Wall Thoracic Rotations