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Tuesday, February 14, 2017

CrossFit Lynchburg – CrossFit

Warm-up

2 Rounds:

10 Cossack squat (each side)

10 Tuck jumps

10 good mornings

10 Wall ball shots

10 Elbows high and outside (PVC or Bar)

Mobility:

Wall/Couch stretch – hip opener: 2 minutes each hip (4 min total)

Snatch (15 min to a heavy single )

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 Deadlifts 95/65

12 Box Jumps

9 Thrusters 95/65

5 min rest

Chest-To-Bar Pull-ups (7 min max reps)

*scale to regular pull ups or Ring Rows

Front Rack Lunge (BASICS CLASS – 5 x 10, alternating legs (5 ea leg))

ascending loads, use KB goblet style or barbell

Metcon (AMRAP – Rounds and Reps)

BASICS CLASS –

15 Min AMRAP

30 Jump Rope

15 Med Ball Cleans

5 Burpees

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