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Forging Elite Fitness in Lynchburg, Virginia

Wednesday, February 15, 2017

CrossFit Lynchburg – CrossFit

Warm-up

Row 250/Run 300

10 Cossack squat (each side)

10 Medicine ball cleans

10 push-up

10 Elbows high and outside (PVC or Bar)

10 Bridge up

10 Back stroke (each arm)

10 yards Knee hugs

10 yards Pigs on ice skates

Mobility:

Couch stretch – hip opener: 4 minutes each hip (8 minutes total)

Seated Straddle: 2 minutes

Metcon (AMRAP – Reps)

30 min EMOM

Min 1: 20/15 Cal Row

Min 2: 10 Power Snatch 95/65

Min 3: 8 Bar Facing Burpees

ROMWOD