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
