Clamtown CF – Location – WOD
Ben & Jerrys (No Measure)
Freedom (RX’d)
20:00 AMRAP
60/48 Calorie Air Bike (Or
2000m Bike Erg)
40 GHD Sit Ups (Or V-Ups)
40ft Handstand Walk (Or 4
Wall Walks)
30/24 Calorie Air Bike (Or
1000m Bike Erg)
30 GHD Sit Ups (Or V-Ups)
30ft Handstand Walk (Or 3
Wall Walks)
15/12 Calorie Air Bike (Or
500m Bike Erg)
20 GHD Sit Ups (Or V-Ups)
20ft Handstand Walk (Or 2
Wall Walks)
Max Burpee to Bar (6in) in
the remaining time.
– 18 min time cap before
advancing to the burpees.
If you haven’t completed
the previous work, start the
burpees then. –
Workout
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
Crossover Symmetry Recovery
1 Minute Ring Lat Stretch
2x 30 Seconds Pigeon Stretch Drops
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Crossover Symmetry Recovery
Pigeon Stretch Drops
Ring Lat Stretch
