Thursday 7/27

Great Woods CrossFit – CrossFit

Warm-up

Down & Back

Toy Soldiers

Lunge w/ Twist

High Knee Pull

Quad Pull

Hip Openers/Reverse

High Knees

Butt Kicks

Burpee Broad Jumps x 3 Reps

-then-

5 Minutes of Foam Roller/Stretch of Choice

Strength & Accessory

Fitness

Five sets of:

Goblet Squats x 8-10 reps @ 3111

Rest 30 seconds

Ring Row x 10-12 reps @ 2111

Rest 60 seconds

Goblet Squat

Performance

Five sets of:

Back Squat x 5 reps @ 80% across

Rest 2-3 minutes

Back Squat

Metcon

Perf: Metcon (Time)

Four rounds for time of:

20 Dumbbell Front Rack Walking Lunges, 50/35 lbs

15 Toes to Bar

Fitn: Metcon (Time)

Four rounds for time of:

20 Dumbbell Farmer’s Carry Walking Lunges, pick load

15 AbMat Sit-Ups