Skip to main content
WODs

Tuesday, Mar 23, 2021

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

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-Into-
Every min 5 mins
5 x1 ¼ squats
8 Kips swings

**2. Workout Prep**
1-2-3-4
Pull-Ups
Wall Balls
20-yard Shuttle Run (10 yards out/10 yards back)

Kill The Messenger
5-10-15-20-15-10-5
Pull-ups
Wall Balls (30/20)
50-yard shuttle run (10 yards out/10 back, 15 yards out/15 back)

Accessory
4 Rounds
7 Single Dumbbell RDL’s (each side – moderate weight – hold Dumbbell in hand opposite of working leg)
7 Single Leg Glute Bridges (each side)
7 Strict toes to bar or Strict Knee Raise (no swinging)

2 minute Couch Stretch (each side)

Improve Ankle Motion By Returning Joint Function
https://www.youtube.com/watch?v=z5SlVC0wvEo

Kill The Messenger
5-10-15-20-15-10-5
Rack/Ring Rows
Wall Balls
50-yard shuttle run (10 yards out/10 back, 15 yards out/15 back)

CrossFit Lynchburg

Author CrossFit Lynchburg

More posts by CrossFit Lynchburg

Leave a Reply