Rock Canyon Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min choice of machine
3 Up-Downs
5 Single Arm Dumbbell Thrusters (each/lightweight)
5 Box Step Ups (each side)
2. Workout Prep
2 sets: With Partner
6 Alternating V-Ups (Each/ while partners hold a plank)
2 Synchro Burpee Box Jump Overs
Workout
Metcon (Time)
“Mike and Ike Sours”
Freedom (RX’d)
Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows) *
15 Synchro Burpee Box Jump Overs (24/20)
Individual Option:
5 rounds
20 Alternating V-Ups
15 Burpee Box Jump Overs (24/20)
Independence
Teams of 2
5 rounds
20 Alternating V-Ups (each)
(Partner Hold Plank (elbows))
12 Synchro Burpee Box Jump Overs (20/16)
Liberty
Teams of 2
5 rounds
20 Sit ups (Partner hold plank)
15 Synchro Up Downs + Step Up
Target time: 12-14 minutes
Time cap: 18 minutes
Gymnastics
Skill Progression: Ring Muscle-Ups (Checkmark)
Practice Ring Muscle Ups
– 10-12 minutes-
Cooldown/Mobility
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose