Crossfit Lynchburg

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Thursday, February 16, 2017

February 15th, 2017 by Jerrod Ruhl

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

What is CrossFit?

CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some, by performing those exact movements in our workouts. We use exercises from Olympic weightlifting, gymnastics, and track and field, and the programs are always varied, so your body is always adapting, getting stronger, faster, and better conditioned.

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