CrossFit – Wed, Sep 17

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Warm up 3:00 cardio

PVC overhead mobility

Couch stretch

2x

10 empty bar strict presses

:20 hollow holds

:20 plank

Front Squat (Every :90
5×4 reps @ 80%)

Metcon (Time)

For time:

800m Row

60 kettlebell swings (53/35)

40 box step-ups (24/20)

20 hand stand push-ups

50 Cal Bike

20 hand stand push-ups

40 box step-ups

60 kettlebell swings

800m

Challenge

Metcon (Weight)

RDL

Every:90

5x 4 reps heavier than last week ** deficit on 45# plate

Metcon (Time)

For time:

20 Lateral burpee

21 Deadlift 95/65

42 Single under

15 Calorie Ski

15 Deadlift

30 Single under

9 Calorie Bike

9 Deadlift

18 Single under