Rock Canyon Crossfit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm-up
-into-
6 min AMRAP
30 sec Bike Erg
30 sec single/double unders
10 sec handstand hold
4 Inch Worms
2. Workout Prep
2 sets:
100m Bike Erg (workout pace)
10 Double Unders
1 Wall Walk
Workout (5 Rounds for time)
Romans 5:8
Freedom (RX’d)
5 sets
1000/800m Bike Erg
50 Double Unders
4 Wall Walks
Rest 1 min between sets
* Sub 30/24 Calorie Assault Bike or 25/20 Echo Bike if BikeErgs are not available.
Independence
5 sets
800/700m Bike Erg
35 Double Unders
3 Wall Walks
Rest 1 min between sets
*Sub Calorie 24/20 Assault Bike or 20/16 Echo Bike if BikeErgs are not available
Liberty
5 sets
500/400m Bike Erg
50 Single Unders
5 Inch Worms
Rest 1 min between sets
*Sub Calorie 16/12 Assault Bike or 12/10 Echo Bike if BikeErgs are not available
Target time each set: 3:45-4:30
Time cap each set: 5 minutes
Accessory (Checkmark)
3 Sets for Quality:
30 second plank hold (elbows)
50ft Kettlebell Front Rack Left Side/Overhead Hold Right Side Carry
50ft Kettlebell Front Rack Right Side/Overhead Hold Left Side Carry
5 Alligator Rolls (each direction)
10 V-ups
*Rest as needed between sets
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)