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Thursday, February 16, 2017

CrossFit Lynchburg – CrossFit

Warm-up

Row 500 meters

5 Twisted Cross per side w/ 5 sec hold

5 1 Arm KB Press in bottom of squat (each arm, go light)

5 One arm thruster with kettlebell (each arm)

15 slow Kips on bar, hollow & superman

15 Sots press w/ PVC

5 Single leg hops (side to side – each leg)

15 Arms (over and back)

15 Jumping jacks

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
**Scale MU to C2B or Pull Ups**

ROMWOD

Bench Press (BASICS CLASS – 5 x 5, ascending sets)

Metcon (AMRAP – Rounds and Reps)

BASICS CLASS –

Skill review – deadlift

18 min AMRAP

Cash in- 50 sit ups

Then

12 step ups

9 push ups

6 deadlifts

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