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Thursday, September 21, 2017

By September 20, 2017No Comments

CrossFit Lynchburg – CrossFit


Hollow Rock Hold – 30 sec on 30 sec off x 5

* can hold plate in hands

Metcon (No Measure)

Shoulder Pre-Hab: Lying Facedown on Bench x 2 rds

1. T’s w/ Thumbs Up x 20

2. Y’s w/ Thumbs Up x 20

3. W’s w/ Palms Down x 20

Dumbbell Z Press (6 x 6 )

Seated on floor, legs in front, press dumbbells over head from shoulder
Super set with RDL 6 x 6

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target


Jerrod Ruhl

Author Jerrod Ruhl

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