Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)


Burgener Warm-Up (Clean) + Skill Transfer

* 10 minutes with a PVC or Empty Barbell

2. Strength

EMOM10: 1 Squat Clean @ 75% of 1RM Clean

3. Workout Prep

1 set:

100m Row (workout pace)

5 GHD’s (or stick sit-ups)

5 V-Ups



10 sets of 1 Squat Clean @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes


Workout (AMRAP – Rounds and Reps)

“Roads? Where we’re going, we don’t need roads.”

Freedom (RX’d)

18:00 Amrap

500/450m Row

25 GHD’s (or stick sit-ups)

250/225m Row

25 V-Ups


18:00 Amrap

400m Row

20 GHD’s + 6in Riser (or stick sit-ups)

200m Row

20 Alternating V-Ups


18:00 Amrap

300m Row

25 Sit Ups

150m Row

15 Crunches

Target number of Rounds: 3+ rounds

Minimum number of Rounds before scaling: 2.5 rounds


Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)


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