Monday 12/4

Great Woods CrossFit – CrossFit

Mobility

Overhead Lat Stretch x 15 reps

Skin the Cat x 60 secs

Seated Forward Fold x 2 min

Warm-up

250 Meter Row

20 sec Hang From Pull-Up Bar

20 PVC Passthroughs

30 sec Handstand Hold

250 Meter Row

30 sec Handstand Hold

20 PVC Passthroughs

10 Strict Pull-Ups

250 Meter Row

Strength & Accessory

Fitness

Four sets of:

Shoulder Press x 6-8 reps @ 2111

Rest 45 seconds

Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X0

Rest 45 seconds

Hollow Rocks x 30 seconds

Rest 45 seconds

Performance

Four sets of:

Shoulder Press x 5 reps @ 2111

Rest 90 seconds

Weighted Pull-Up x 5 reps @ 21X0

Rest 90 seconds

For both movements, build up to today’s 5-RM for each

Shoulder Press

Metcon

Fitn: Metcon (Time)

Three rounds for time of:

500/400 Meter Row

15 Push Presses

Perf: Metcon (Time)

Three rounds for time of:

500/400 Meter Row

20 Shoulder to Overhead, 115/75 lbs