Tuesday 8/29

Great Woods CrossFit – CrossFit

Warm-up

200 Meter Run

–then–

DYNAMIC STRETCHING

Perfect Stretch

Lateral Lunge

Hip Openers

Inch Worm

Leg Swings (Left, Right, Front, Back x 10 each leg)

–then–

200 Meter Run

Strength & Accessory

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1 (Barbell Front Racked or Kettlebells in Farmers Position)

Rest 60 seconds

Strict Supinated Grip Pull-Ups x 6 reps (weighted if possible)

Rest 90 seconds

Bulgarian Split Squats

Metcon

Run-Thruster Couplet (Time)

Four rounds for time of:

400 Meter Run

10 Thrusters, 135/95 lbs*

*Choose a weight that will allow you to complete the first set unbroken.