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Friday, Jul 23, 2021

By July 22, 2021July 30th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
2:00 Jump Rope
6 min AMRAP
100m jog
10 scap pullups
5 Kettle bell Swings (eye level)
5 bird dogs (each side)
5 dead bugs (each side)

**2. Workout Prep**
2 sets
100m Run (workout pace)
7 Kettle Bell Swings (add weight each set)
5 Pull Ups

“ Helen “
3 Rounds
400m Run
21 Kettlebell Swings (53/36)
12 Pull-Ups

1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)

CrossFit Lynchburg

Author CrossFit Lynchburg

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