Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets:
10 PVC Pass throughs
5 Kip Swings
5 Low Box Jumps
10 Sit Ups
2. Workout Prep
1 set:
3 Toes to Bar
2 Box Jump Overs
2 Toes to Bar
Workout (6 Rounds for time)
Ro Bro
Freedom (RX’d)
6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs (24/20)
10 Toes to Bar
Independence
6 sets: (Every 3:00)
8 Toes to Bar
12 Box Jump Overs (20/16)
8 Toes to Bar
Liberty
6 sets: (Every 3:00)
10 Hanging Knee Raises
10 Box Step Ups (24/20)
10 Abmat Sit Ups
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Accessory (10 Rounds for reps)
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
()
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back