Rock Canyon Crossfit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
10 PVC Pass Throughs
5 Inch Worms
10yd Yard Bear Crawl
2. Workout Prep
3 sets:
20 second Row (workout pace)
40 second Row (easy/recovery)
Workout
Metcon (Checkmark)
“Spider Roll”
Freedom (RX’d)
Every minute (20:00)
200m/175m Row
Independence
Every minute (20:00)
175m/150m Row
Liberty
Every minute (15:00)
150m/125m Row
Target time each set: 38-45 seconds
Time cap each set: 50 seconds
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up):
Ring Transitions
– 10-12 minutes to practice –
Cooldown
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)