Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 set:
1:00 Assault Bike (build in pace)
5 Muscle cleans (empty bar)
5 Front Squats (empty bar)
5 Inch Worms
10 Alternating V-Ups
2. Workout Prep
2 sets:
1 Wall Walk
3 Front Squats (build in weight)
5/4 Calorie Assault Bike (at workout pace)
Workout (Time)
Ant-Man & Wasp
Freedom (RX’d)
Teams of 2 (1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (95/65)
12/10 Calorie Assault Bike
(KG Conv: FS 43/29)
Independence
Teams of 2 (1:1)
8 Rounds (each)
2 Wall Walks
9 Front Squats (75/55)
10/8 Calorie Assault Bike
(KG Conv: FS 34/25)
Liberty
Teams of 2 (1:1)
8 Rounds (each)
3 Inch Worms
9 Dumbbell Front Squats (light)
10/8 Calorie Bike Erg
Target Time: 18-20 minutes
Time Cap: 25 minutes
Accessory (Checkmark)
3 rounds
10 Overhead Plate Sit ups
20 Kettlebell Front Rack Marches (each side – as heavy as possible while form can be maintained)
30 Flutters Kicks (each side)
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)