Rock Canyon Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
1 Round Through:
10 yd walk on toes
10 yd walk on toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk with arms locked out in the overhead position
10 yd lunge walk with torso twist towards front leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s
2. Workout Prep
1 set:
100m Run
4 Pull-ups
6 Push-ups
8 Air Squats
Workout
Workout (2 Rounds for time)
Back to the Future
Freedom (RX’d)
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
Independence
4 rounds:
200m Run
8 Pull-ups
16 Push-ups
24 Air Squats
-Rest 4:00-
8 rounds:
100m Run
4 Pull-ups
8 Push-ups
12 Air Squats
Liberty
4 rounds:
100m Run
10 Ring Rows
15 Bar Push-ups
20 Air Squats
-Rest 4:00-
8 rounds:
50m Run
4 Jumping Pull-ups
8 Knee Push-ups
10 Air Squats
Target time each set: 14-16 minutes
Time cap each set: 18 minutes
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)