Thursday 11/2

Great Woods CrossFit – CrossFit

Warm-up

5 Minutes of light cardio, then…

3D Hydrant then….

2 Rounds of:

10 KB Goblet Squats

10 GHD or AbMat Sit-Ups

10 Ring Rows

10 GHD Hip Extensions/Glute Bridges

Strength & Accessory

Fitness

Three sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111

Rest 60 seconds

Supine Leg Lowering x 10-15 reps @ 3011

(lower back remains in contact with the floor)

Rest 60 seconds

Performance

Three sets of:

Back Squat x 5 reps @ 30X1 (attempt to work up to heaviest paused squats from last Monday 10/23)

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111

Rest 60 seconds

Hanging L Sit Hold x Max Time

Rest 60 seconds

Back Squat

Hanging L-Sit

Record longest set

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

In 12 minutes, complete as many rounds and reps as possible of:

15/10 Calories of Assault Bike or Rowing

10 Thrusters (Dumbbells or Barbell)

15 V-Ups

10 Burpee Box Jump or Step Overs

Perf: Metcon (Time)

In 12 minutes, complete as many rounds and reps as possible of:

15/10 Calories of Assault Bike or Rowing

10 Thrusters, 95/65 lbs (Rx+ 115/75 lbs)

15 Toes to Bar

10 Burpee Box Jump-Overs, 24″/20″