Monday 9/4

Great Woods CrossFit – CrossFit

Warm-up

200 Meter Run

–then–

DOWN & BACK

Walking Quad Pull

Toy Soldiers

Hip Openers

2 Air Squats + Broad Jump

High Knees

Butt Kicks

–then–

2 Rounds of:

5 Front Squats (Empty Barbell)

5 Ring Rows

5 Strict Leg/Knee Raises

Strength & Accessory

Three sets of:

Front Squats x 8-10 reps @ 30X1

Rest 45 seconds

Single-Arm Dumbbell Row x 8 reps each arm @ 21X0

(pull the dumbbell to your hip, not your chest)

Rest 45 seconds

Partnered Leg Tosses x 15-20 reps

Rest 45 seconds

Front Squat

Metcon

Fitn: Metcon (Time)

For time:

200 Meter Run

25 Wall Balls

25 Push Ups

200 Meter Run

15 Wall Balls

15 Push Ups

200 Meter Run

5 Wall Balls

5 Push Ups

200 Meter Run

Perf: Metcon (Time)

For time:

500 Meter Row

50 Wall Balls, 20/14lbs (Rx+ 30/20lbs)

50 Push-Ups

400 Meter Run