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″