Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets
1:00 Bike Erg (easy pace)
2 Zombie Rope Climbs (Or 10 Ring Rows)
5 Inch Worms
2. Workout Prep
2 sets:
1 Rope Climb (Half Way)
1 Wall Walk
5/4 Calorie Bike Erg (Workout pace)
Workout (Time)
Sebastian + Flounder
Freedom (RX’d)
15 Rounds
1 Rope Climb (Or 3 Strict Pull Ups)
2 Wall Walks
10/8 Calorie Bike Erg
Independence
15 Rounds
1 Rope Climb
1 Wall Walk
10/8 Calorie Bike Erg
Liberty
15 Rounds
3 Zombie Rope CLimbs
3 Inch Worms
8/6 Calorie Bike Erg
Target time: 17-19 minutes
Time cap: 25 minutes
Optional Accessory (Checkmark)
Mayhem Mini-Pump – Arms and Shoulders
4 rounds:
10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight
10 Bent Over Lateral Raises @ moderate weight
10 Standing KB Crush Grip Bicep Curl @ maintain quality
10 Tricep Dips @ moderate weight
*Rest 3 minutes b/t rounds
Coodown/Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)