Friday 7/14

Great Woods CrossFit – CrossFit

Mobility

Kettlebell Front Rack x 60 sec/arm

Wrist Stretch (on all fours)

20 Slow PVC Passthroughs

20-30 secs Hang from Bar

3D Hydrant

Warm-up

3 Rounds of:

30 secs Bike/Row @ 75% effort

5 Front Squats (empty barbell/light dumbbells)

5 Push Press

5 Thrusters

Fitn: Metcon (AMRAP – Rounds)

Every four minutes, for 24 minutes (6 sets), complete:

30/20 Calories of Rowing/Assault Bike

10 Dumbbell Thrusters, 35/20 lbs (Rx+ 50/35)

Metcon

Perf: Metcon (AMRAP – Rounds)

Every four minutes, for 24 minutes (6 sets), complete:

30/20 Calories of Rowing/Assault Bike

10 Thrusters, 95/65 lbs (Rx+ 115/75 lbs)