CrossFit Lynchburg – CrossFit
Core:
3 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
Front Squat/Back Squat (3 x 3/6 at 85%)
Metcon (Time)
For time:
16 C2B RX 4 Rope Climbs RX+
16 Thrusters 115/75 RX 155/105 RX+
12 C2B RX 3 Rope Climbs
12 Thrusters
8 C2B RX 2 Rope Climbs RX+
8 Thrusters
Scaling Options:
-DB or KB thrusters if there are mobility restrictions
– ring rows/rack rows for pull ups
Accessory Work
5 Rounds, as time allows-
10 Wide Grip Bent Over rows w/ 3 sec neg
10 DB Bench w/ 5 sec negative
10 DB Sumo RDL
