12
Jul
Wednesday 7/12
Great Woods CrossFit – CrossFit
Mobility
Banded Front Rack x 60 secs/side
Banded Hip Flexor x 60 secs/side
-then-
2 Rounds of 5 reps each:
Banded Passthroughs
Overhead Band Pull-Aparts
Warm-up
2 Rounds Of:
250 Meter Row
Behind the Neck Strict Press x 10 Reps
Grasshopper x 10 reps
Burpess x 5 reps
Strength & Accessory
Fitness
Three sets of:
Push Press x 8-10 reps
Rest 45 seconds
Alternating Reverse Lunges w KB/DB x 20 reps
Rest 45 seconds
Dynamic Planks x 10 reps
Rest 45 seconds
Performance
Take 15-20 minutes to find today’s 1-RM Push Press
Push Press
Metcon
Fitn: Metcon (Time)
5 Round for time of:
10 Burpees
20 Dumbbell Push Press, 35/20 lbs
30 Mountain Climbers
Rest 60 seconds
Perf: Metcon (Time)
For time:
Buy in: Row 1000 Meters
The complete three sets of:
10 Push Presses, 95/65 lbs
15 Box Jumps, 24″/20″
Buy Out: 40 Toes to Bar