Monday 8/28

Great Woods CrossFit, Great Woods CrossFit – CrossFit

Warm-up

60 secs Row/Bike (alternate between rounds)

10 Barbell Good-mornings w/ 31X1 tempo

10 PVC Passthroughs

10 Grasshoppers

60 secs Row/Bike

10 Stiff-Legged Deadlifts w/ 31X1 tempo

10 PVC Around the Worlds (5 each direction)

10 Grasshoppers

Strength & Accessory

Fitness

Four sets of:

Romanian Deadlift x 8 reps @ 3010

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 50-feet each arm

Rest 45 seconds

Hollow Rocks, Hollow Hold, or Flutter Kicks x 30-45 seconds

Rest 45 seconds

Romanian Deadlift

Performance

Four sets of:

Deadlift x 6 reps (5-10% heavier on each set than 7/31)

Rest 20 seconds

Push-Ups x Max reps @ 1010

(set is over when you break tempo)

Rest 2 minutes

Deadlift

Metcon

2 Min Max Reps x 4 (AMRAP – Reps)

For max reps:

2 Minutes of Assault Bike (for calories)

Rest 2 Minutes

2 Minutes of Burpee Box Jump-Overs, 24/20 in

Rest 2 minutes

2 Minutes of Rowing (for calories)

Rest 2 minutes

2 Minutes of Kettlebell Swings, 53/35 lbs