Crossfit Lynchburg

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Wednesday, February 15, 2017

February 14th, 2017 by Jerrod Ruhl

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

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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