Wednesday 8/23

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds of:

10/7 Calories on Assault Bike

10 Banded Passthroughs

100′ Waiters + Farmers Walk (switch at 50′)

5 Burpees

–Rest 60 secs–

Mobility

T Spine on Bench x 10 reps of 5 sec hold

Strength & Accessory

Fitness

Four sets of:

Shoulder Press x 8-10 reps @ 2011

Rest 45 seconds

Single Leg Hip Bridge x 8-10 reps each leg @ 3011

Rest 45 seconds

Single Unders or Double-Under Practice x 45-60 seconds

Rest 45 seconds

Performance

Every 2 minutes, for 12 minutes (6 sets):

Shoulder Press

*Set 1 – 3 reps @75-80%

*Set 2 – 2 reps @85-90%

*Set 3 – 1 rep @95-100%

*Set 4 – 3 reps @85-90%

*Set 5 – 2 reps @95-100%

*Set 6 – 1 rep @100%+

Shoulder Press

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 12 minutes:

Minutes 1-4 – Assault Bike x Max calories in 30 seconds

Minutes 5-8 – Strict Handstand Push-Ups (Seated Dumbbell Press) x Max reps in 30 seconds

Minutes 9-12 – Burpees x Max reps in 30 seconds