Crossfit Lynchburg

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Tuesday, February 14, 2017

February 13th, 2017 by Jerrod Ruhl

CrossFit Lynchburg – CrossFit


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)

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)


15 Min AMRAP
30 Jump Rope
15 Med Ball Cleans
5 Burpees

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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