Tuesday 9/26

Great Woods CrossFit – CrossFit

Warm-up

3 minutes of Cardio (Run, Bike, Row, Jump Rope)

–then–

2 Rounds of:

Samson Stretch w/ PVC x 30 secs (each side)

10 Goblet Squats

10 Push-Ups

10 Sit-Ups

10 Supermans

Strength & Accessory

Fitness

Three sets of:

Back Squat x 8-10 reps @ 3011

Rest 45 seconds

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Ring Row x 8-10 reps @ 2111

Rest 45 seconds

Performance

Back Squat (5-5-5-5-5)

First working set at approx. 75-80% of 1-RM then build each set if possible

Resting 2-3 minutes between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Burpee Box Jump or Step-Overs, 24″/20″

10 Alternating Single-Arm Dumbbell Snatches, 50/35 lbs