Thursday 11/9

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds of:

200 Meter Row

Overhead Banded Pec Stretch x 30 secs/arm

10 Russian Kettlebell Swings

10 PVC Passthroughs

10 PVC Goodmornings

10 Split Squats

Strength & Accessory

Fitness

Three sets of:

Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 10-15 reps @ 2011

Rest 45 seconds

Alternating Forward Lunge x 10 reps each leg

Rest 45 seconds

Performance

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

Deadlift

Metcon

Fitn: Metcon (Time)

Five rounds of:

20 Kettlebell Swings

20 V-Ups

250 Meter Row or 200 Meter Run

Perf: Metcon (Time)

Five rounds for time of:

10 Deadlifts, 225/155 lbs

15 Toes to Bar

250 Meter Row or 200 Meter Run