CrossFit Lynchburg – CrossFit
Metcon (Time)
4 Rounds for Time:
30 Push Ups
20 Front Rack Lunge 95/65
20 Push Press 95/65
30 Sit Ups
RX+ 135/85, GHD Sit Ups
Scaling Options:
-Reduce to 2-3 rounds
-Reduce Load as necessary, BW on lunges
Gymnastics
Muscle Up Work
Rotate through stations 3x
Station 1
Beginner: 3-5 Arch Hollow Jumping pull-ups
Intermediate: 3-5 Arch Hollow Jumping C2B
Advanced: 3 Jumping MU (Bar or Ring)
Station 2
Beginner: 10 Lat pull downs (laying with lower back on floor)
Intermediate: 10 Hollow Hold Lat pull downs
Advanced: 10 Hollow Hold Lat pull downs
Station 3
Beginner: 10 SLOW Arch Hollow Swings on Bars
Intermediate: 5 Arch Hollow Toe to RINGS
Advanced: 3 Hip To RINGS
CASH OUT for after Metcon:
50 Arch Ups holding 2.5# plate between hands
(Lift to Arch Hold position and lower without flopping).
