Friday 10/6
Great Woods CrossFit – CrossFit
Warm-up
5 Min of Cardio, then…
Samson Stretch w/ PVC x 30 seconds (each side)
10 Leg Swings (front to back; left to right)
20 Glute Bridge w/ reach (10 reaches to each side)
10 Pole Squats
Hollow Hold: 2 sets of 30 seconds on/15 seconds rest
Strength & Accessory
Fitness
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Jump Rope Technique Work x 45-60 seconds
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds
Performance
Back Squat
Set 1: 10 reps @ 50% of 1-RM
Set 2: 5 reps @ 65%
Set 3: 5 reps @ 75%
Sets 4-8: 3 reps (goal is to find a 3-RM during these five sets)
Rest 2 minutes
Back Squat
Metcon
Metcon (Time)
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall-Balls, 20/14 lbs
10 Toes to Bar (V-Ups)
5 Burpee Box Jump-Overs, 24″/20″