Wednesday 6/28

Great Woods CrossFit – CrossFit

Mobility

Foam Roller x 5 Min

Lacrosse Ball on Traps/Shoulders x 2 min/side

-then-

3 Rounds of:

PVC Passthroughs x 10 reps

Skin-the-Cat x 30 secs

Warm-up

2 Rounds of:

200m Run

10 Hand Release Push-Ups

10 Dynamic Planks

10 Air Squats

Accessory/Strength

Fitness

Four sets of:

Dumbbell Bench Press x 10 reps @ 2011

Rest 45 seconds

Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Side Plank x 30-45 seconds each side

Rest 45 seconds

Dumbbell Bench Press

Performance

Five sets of:

Bench Press x 6 reps @ 20X1

Rest 60 seconds

Max Strict Pull-Ups

Rest 2 minutes

Bench Press

Fitn: Metcon (Time)

4 Rounds for time of:

400m Run

30/20 Push-Ups

20 Air Squats

Metcon

Perf: Metcon (Time)

3 Rounds for time of:

400m Run

40/30 Push-Ups

40 Air Squats