Crossfit Lynchburg

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Thursday, November 30, 2017

November 29th, 2017 by Jerrod Ruhl

CrossFit Lynchburg – CrossFit

Metcon (No Measure)

Shoulder Pre-Hab
Y, T, W – 2x 25 each

3 sets for quality

Jack Knives x 20
Tuck Hang From Pull Up bar x 20 sec
*scale to L Sit hang if able
Superman hold x 20 sec – use 10lb plate if able

3 sets for Quality
A1. Close Grip Bench Press 5 tough reps

A2. Max Rep Unbroken Push Ups

A3. Underhand Bent Over Rows w/ 2 sec hold at top x 8

A4. Air Squat x 15 focus on depth and quality of movement not speed

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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