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WODs

Friday, September 21, 2018

By September 20, 2018No Comments

CrossFit Lynchburg – CrossFit

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Gymnastics

Station 1.

Beginner: 3-5 jumping pull ups

Intermediate: 3-5 jumping chest to bar

Advanced: 3-5 jumping bar or jumping ring MU

Station 2.

Beginner: 15 hollow rocks with bent knees and arms beside legs

Intermediate: 15 hollow rocks arms beside legs

Advances: 15 hollow rocks arms by ears

Station 3.

Beginner: 5-10 arch hollows on bar

Intermediate: 3 hip to bar with band

Advanced: 3 hip to bar or hip to rings OR if athlete cannot maintain tight body and straight legs, work on 5 swings.

Metcon (Time)

5 Rounds For Time:

20 Burpee box jump overs 24/20

20/15 cal bike 25/20 cal row

RX+ 30/24

CrossFit Lynchburg

Author CrossFit Lynchburg

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