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
5 Pull-ups
10 Push-ups
15 Air Squats
100m Run
Workout
Workout (5 Rounds for time)
Hawaii
Freedom (RX’d)
5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
*Optional: perform with weight vest (20/14)
Independence
5 sets:
200m Run
10 Pull-ups
20 Push-ups
30 Squats
200m Run
-rest 3 minutes between sets-
Liberty
5 sets:
200m Run
10 Jumping Pull-ups
15 Bar Push-ups
20 Squats
200m Run
-rest 3 minutes between sets-
Target time each set: 4-4:30
Time cap each set: 5 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)