13
Oct
Friday 10/13
Great Woods CrossFit – CrossFit
Warm-up
2 Rounds:
200 Meter Run
10 Barbell/Dumbbell Strict Press
10 Jump Squats
10 Barbell/Dumbbell Push Press
10 Supermans
20-30 second Hollow Hold
Mobility
Take 5 minutes foam roll, specifically legs and lats
Strength & Accessory
Fitness
Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Walking Lunges with Kettlebells x 20 reps
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Performance
Take 15-20 minutes to build to today’s 1-RM Push Press
Push Press
Metcon
Fitn: Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 Rounds) for times:
Run 400 Meters
15 Dumbbell Push Press
15 V-Ups
Perf: Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 Rounds) for times:
Run 400 Meters
20 Push Press, 115/75 lbs
15 Toes to Bar