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WODs

Friday, Aug 13, 2021

By August 12, 2021August 20th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 round of rowling
(5 burpee penalty max)
5 Single DB Deadlift (each side)
5 Single DB Hang Cleans (each side)
5 Single DB Shoulder to Overhead (each side)

**2. Workout Prep**
1 set
5/4 Calorie Row
4 Alternating Hang Dumbbell Clean and Jerks
5/4 Calorie Row
2 Burpee over Row

Nitro
10:00 Amrap
12/10 Calorie Row
12 Alternating Hang Dumbbell Clean and Jerk (50/35)

– Rest 5:00 –

10:00 Amrap
12/10 Calorie Row
8 Burpee Over Rower

Accessory
10:00 Muscle Transition Practice

Advanced – 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *
Intermediate – 3-5 Banded Muscle Up Transitions On the minute (7 mins)
Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *
Beginner: Practice!

CrossFit Lynchburg

Author CrossFit Lynchburg

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