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WODs

Thursday, October 12, 2017

By October 11, 2017No Comments

CrossFit Lynchburg – CrossFit

Warm-up

Hollow Rock Hold – 35sec on 25 sec off x 5

* can hold plate in hands

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

1. T’s w/ Thumbs Up x 25

2. Y’s w/ Thumbs Up x 25

3. W’s w/ Palms Down x 25

Metcon (Time)

Flight Simulator

10-20-30-40-50-40-30-20-10

Double Unders

Must be unbroken or that set starts over

*scale to smaller sets or fewer reps, the purpose is to work on efficiency at DU. Your score is irrelevant if improvements were not made.

ROMWOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
**BASICS CLASS DO ANNIE**

Jerrod Ruhl

Author Jerrod Ruhl

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