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WODs

Wednesday, October 3, 2018

By October 2, 2018No Comments

CrossFit Lynchburg – CrossFit

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Metcon (AMRAP – Reps)

30 min

Min 1: 12/10 cal bike or 15/12 Row

Min 2: 5 HSPU

Min 3: 10 Box Jumps 24/20

RX+ 15/12, 8 HSPU, 30/24

Gymnastics

HS Walking Skill Work

Advanced: Should be able to do a freestanding handstand and balance on your own. Grab a partner. Partner does not have to be doing advanced work.

3 rounds

Beginner:

• :30 Hollow Wall Hold (wall HANDS down wall and feet out until it resembles an elevated plank)

• 10 shoulder taps (knees on box)

• 5 strict DB press + 5 DB OH shrugs per arm

Intermediate:

• :30 HS hold stomach facing wall (only feet should touch the wall. The rest of the body should remain stacked and shoulders shrugged aka push the ground away)

• 10 HS shoulder taps + 10 shoulder shrugs

• 4 pike HS walks around box

Advanced:

• :30 HS hold stomach facing wall (or free standing) tapaways

(aka practice taking your feet off of wall and have your partner there for assistance)

• 10 shoulder taps + 10 shoulder shrugs

• 2 HS walks off of wall – stomach facing the fall, once balanced in HS try to walk away from the wall. Have partner there for assistance!

CrossFit Lynchburg

Author CrossFit Lynchburg

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