CrossFit Lynchburg – CrossFit
Core:
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
**BASICS CLASS METCON**
