Rock Canyon Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (12-15 minutes)
2. Workout Prep
2 sets:
50m Run (workout pace)
5/4 Calorie Bike (workout pace)
-rest 30 seconds between sets-
Workout
Metcon (4 Rounds for time)
“Morticia Addams”
Freedom (RX’d)
4 Sets (1 set every 10:00)
400m Run
40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike)
400m Run
Independence
4 Sets (1 set every 10:00)
300m Run
30/24 Calorie Assault Bike (Or 24/18 Calorie Echo Bike)
300m Run
Liberty
4 Sets (1 set every 10:00)
200m Run
20/16 Calorie Assault Bike (Or 16/13 Calorie Echo Bike)
200m Run
Target time each set: 7-8 minutes
Time cap each set: 9 minutes
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)