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WODs

Tuesday, Feb 16, 2021

By February 15, 2021February 23rd, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Warm Up:
10 min AMRAP
1 min assault bike (30 easy, 20 sec moderate, 10 sec high)
5 scap pullups
10 PVC Pipe pass throughs
5 alt v-ups each side
3 up-downs

**2. Workout Prep**
2 sets
15 Sec Assault Bike (workout pace)
4 Toes to Bar
2 Kipping Chest to Bar + 1 Bar Muscle Up

The Jetsons
AMRAP 5 Minutes (0:00-5:00)
12/9 Calorie Assault Bike*
10 Toes to Bar

-1 min rest-

AMRAP 5 Minutes (5:00-11:00)
12/9 Calorie Assault Bike*
5 Burpee Pull Ups

-1 min rest–

AMRAP 5 Minutes (12:00-17:00)
12/9 Calorie Assault Bike*
10 Toes to Bar
5 Bar Muscle Ups

* Echo bike Calories -10/8
* Begin each 5 minutes with a new 12/9 calorie Assault Bike regardless of where you were at

Accessory
10 min double under practice
OR
35 unbroken double unders every min for 10 min

1 min fore arm smash w/ lacrosse ball (each side)
1 min foam lats (each side)

The Jetsons
AMRAP 5 Minutes (0:00-5:00)
10/8 Calorie Assault Bike*
10 Sit Ups

-1 min rest-

AMRAP 5 Minutes (5:00-11:00)
10/8 Calorie Assault Bike*
5 Burpees

-1 min rest–

AMRAP 5 Minutes (12:00-17:00)
10/8 Calorie Assault Bike*
10 Sit Ups
5 Ring/Rack Rows

* Echo bike Calories -10/8
* Begin each 5 minutes with a new 12/9 calorie Assault Bike regardless of where you were at

CrossFit Lynchburg

Author CrossFit Lynchburg

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