Tuesday 7/18

Great Woods CrossFit – CrossFit

Warm-up

Three Rounds of:

10 Jumping Lunges/Reverse Lunges

10 Scapular Pull-Ups

20 secs Side Plank (each side)

Strength & Accessory

Three sets of:

Bulgarian Split Squats x 8 reps (each leg) @ 30X1

Rest 30 seconds

Barbell Bent-Over Row x 8-10 reps @2111

Rest 30 seconds

Lying Windshield Wipers x 8-10 reps (each side)

Rest 60 seconds

Metcon

Metcon (AMRAP – Reps)

Five rounds for max reps of:

60 seconds of Burpee Pull-Ups

60 seconds Ring Dips

60 seconds Box or Bench Jump Overs**

Rest 60 seconds

*finish each rep with pinky to your side and thumb turned out away from your body

**think of these as max effort jumps each time, clearing the entire box or bench – not landing on top – your goal is not just to clear the object, but clear it with as much height as possible