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WODs

Friday, Sep 17, 2021

By September 16, 2021September 24th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 minute easy row
5 front squats (empty bar)
5 shoulder to overhead (empty bar)
10-sec handstand hold

**2. Workout Prep**
1 set
8/6 Calorie Row (workout pace)
3 Strict Hand Stand Push Ups
3 Front Squats
3 Push Press

New England Patriots
16-14-12
Calorie Row
Strict Handstand Push-Ups

– @8:00 –

16-14-12
Calorie Row
Front Squats (95/65)

– @16:00 –

16-14-12
Calorie Row
Push Press (95/65)

* Women’s Calories 13-11-9

Skills and Drills
Advance:
5 Sets (1-3 Abmats)
5 Kick Up + 3 Second Descent + Strict Press

Intermediate:
5 Sets (1-3 Abmats)
3-5 Kick Up + 3 Second Descent + Kick Down (reset)

Beginner:
5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press

* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.

CrossFit Lynchburg

Author CrossFit Lynchburg

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