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Thursday, Sep 3, 2020

By September 2, 2020September 10th, 2020No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

Click “Workout prep notes available” directly below for the full warm up

For time:
75 Toes to bar
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike. Start with Assault Bike
-rest until 20:00-
75 Wall Ball (30/20) OR 100 Wall Ball (20/14)
*Every 2 Minute on the Minute
15/12 Row Calories. Start with Rowing
*adjust calories on assault bike and row so athlete’s have 1:15 to work on movements

3 rounds
3 turkish get-ups (each side)
5 DB Windmills (each side)
30 sec side plank (each side)

Front Squat 2-2-2-2-2-3-3-3
Front Squat 5×3

– Complete a set every 90 seconds-

* Use same weight for all 8 sets

CrossFit Lynchburg

Author CrossFit Lynchburg

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