Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Back Squat (Weightlifting Variable Reps & Sets)
Every 2:00 x 5 sets
3 Back Squats @ 72–75% OR RPE 7-8
LA Lakers (Time)
FREEDOM (RX):
10 Rounds:
200 Meter Run
2 Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
(Score by Time)
*Time Cap: 25 Minutes!
INDEPENDENCE (Intermediate):
10 Rounds:
200 Meter Run
2 Rounds of “Cindy”
4 Pull Ups
8 Push Ups
12 Air Squat
LIBERTY (Beginner):
10 Rounds:
100 Meter Run
2 Rounds of “Cindy”
5 Ring Rows
7 Floor Plate Press
9 Air Squats
Cool Down (No Measure)
3-5 minutes of easy cardio
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
Optional Accessory (Checkmark)
2-3 sets
25 Kettlebell Side Bends (each side) @ RPE 7/10
30 V-Ups
-rest 1:00-1:30 between sets-
Kettlebell Side Bends
V-Ups