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Friday, Jul 24, 2020

By July 23, 2020July 31st, 2020No Comments
Warm Up
1:00 banded front rack stretch (each side)
7 min AMRAP
20 singles unders
5 v-ups
5 bent over DB rows (each side)
5 step back lunges (each side)
– into workout prep –
Warm Up to working Front Squat weight

Front Squat 5×1
* Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.
-New set every 2 minutes-

I am Groot!
10 minute Amrap
10 Pull Ups
15 Sit Ups


10 minute Amrap
16 Dumbbell Front Rack Step Back Lunges (50s/35s)
32 Double Unders

3 sets
1:00 Side Plank R/L
10 Lateral Box Step Up R/L
20 Hip Extensions

CrossFit Lynchburg

Author CrossFit Lynchburg

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