Friday 9/1

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds of:

250 Meter Row

10 Push Press (barbell or dumbbell)

10 Goblet Squats

Mobility

Kettlebell Overhead Lat Stretch x 10 reps

Strength & Accessory

Fitness

Four sets of:

Barbell or Dumbbell Push Press x 8-10 reps

Rest 60 seconds

Plank to Elbows x 10 reps

Rest 60 seconds

Jump Rope Practice (Double or Singles)

Rest 2 minutes

Performance

Five sets of:

Push Press x 5 reps

Rest 2-3 minutes between sets, increasing each set to today’s heavy set of 5 reps or a 5-RM

Push Press

Primer

3 Rounds of:

5 Deadlifts*

10 Wall Balls

*Add weight each round so that 3rd round = MetCon Load

Fitn: Metcon (AMRAP – Rounds)

Every minute, on the minute, for 10 minutes:

Minute 1 – 3 Dumbbell Man-Makers*

Minute 2 – 10/7 Calories of Assault Bike

*1 ManMaker= Row Left, Push-Up, Row Right, Stand, Power Clean, Push Press

Metcon

Descending Deadlifts & Wall-Balls (Time)

For time:

15 Deadlifts

30 Wall Balls

12 Deadlifts

24 Wall Balls

9 Deadlifts

18 Wall Balls

Rx 185/135 lbs; 20/14 lbs

Rx+ 225/155 lbs; 30/20 lbs