Friday 9/15

Great Woods CrossFit – CrossFit

Warm-up

5 Minutes of Monostructural Work (Bike, Row, Run, Jump Rope)

–then–

Toy Soldiers x 20 reps

Inch Worms x 10 reps

Sit-Ups x 10 reps

Push-Ups x 10 reps

Lunge w/ twist x 20 reps

Strength & Accessory

Fitness

Four sets of:

Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 10-15 reps @ 2011

Rest 45 seconds

Supine Leg Lowering x 10-15 reps @ 3011

(lower back remains in contact with the floor)

Rest 45 seconds

Performance

Four sets of:

Deadlift x 4-6 reps @ 3111

(re-grip hands at the bottom of each rep)

Rest 20 seconds

Strict Handstand Push-Ups x Max Reps

(if you cannot get 8 reps or more, accumulate until you get 8 reps)

Rest 3 minutes

Deadlift

Strict Handstand Push-Ups

Metcon

Metcon (3 Rounds for reps)

Three sets for max reps of:

45 seconds of Kettlebell Swings, 70/53 lbs

15 seconds Rest

45 seconds of Burpees

15 seconds Rest

45 seconds of Push Press, 95/65 lbs

15 seconds or Rest