Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
4:00 Row (slow and stead)
-into-
2 sets:
10 Alternating V-ups
10 Hollow Rocks
10 Kip Swings
5 Hanging Knee Raises
2. Workout Prep
2 sets:
5 Abmat Sit-ups
3 Toes to Bar
Workout (2 Rounds for time)
Haupai Pie
Freedom (RX’d)
2 sets:
50 Abmat Sit Ups
50 Toes to Bar
-rest 5 minutes between sets-
Independence
2 sets:
50 Abmat Sit Ups
30 Toes to Bar (OR 50 Knees to Elbows)
-rest 5 minutes between sets-
Liberty
2 sets:
30 Abmat Sit Ups
30 Hanging Knee Raises
-rest 5 minutes between sets-
Target time each set: 6-8 minutes
Time cap each set: 10 minutes
Accessory (Weight)
3 Sets:
50ft Sled Push (heavy) OR 50ft Farmers Carry (heavy)
10 Bulgarian Split Squats (each side)
Cooldown/Mobility (No Measure)
1:00 Barbell Grip Smash (each side)
1:00 Seal Pose (each side)
1:00 Lacrosse Ball Smash (each side)