Tuesday 7/25

Great Woods CrossFit – CrossFit

Warm-up

400 Meter Jog

-then-

2 Rounds of:

10 PVC Passthroughs

5 Kip Swings

5 Scap Pull Ups

5 Single Leg Glute Bridge (each side)

20-30 sec Plank

Strength & Accessory

Three sets of:

Bench Press (Dumbbells) x 8-10 reps @ 20X1

Rest 45 seconds

Strict Pull-Ups x 4-6 reps (any grip, add load/modify as needed)

Rest 45 seconds

Supine Leg Lowering x 10-15 reps @ 3011*

Rest 45 seconds

*Lower back remains in contact with the floor)

Bench Press

Metcon

Fitn: Metcon (Time)

Five rounds for time of:

400 Meter Run

20 Kettlebell Swings, pick load

10 Push-Ups

Perf: Metcon (Time)

Five rounds for time of:

400 Meter Run

30 Kettlebell Swings, 53/35 lbs

20 Push-Ups

*25 Minute Time Cap