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Friday, September 28, 2018

By September 27, 2018No Comments

CrossFit Lynchburg – CrossFit

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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


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).

CrossFit Lynchburg

Author CrossFit Lynchburg

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