Friday 11/10

Great Woods CrossFit – CrossFit

Warm-up

5 Minutes of Cardio, then…

2 Rounds of

30 sec Handstand Hold

10 Banded Passthroughs

20 Mountain Climbers (feet outside hands)

10 Band Pull Aparts

5 Dumbbell Press on each arm (hold for 3 seconds at top of each rep)

Strength & Accessory

Fitness & Performance

Four sets of:

Single Arm Dumbbell Press x 8-10 reps each arm

Rest 2 minutes

Single Arm Dumbbell Press

As heavy as possible. Record reps for heaviest set.

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Dumbbell Push Presses

10 Alternating Reverse Lunges w/ DB Farmer’s Carry

10 Burpees

Perf: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses, 95/65 lbs (Rx+ 115/75 lbs)

10 Alternating Overhead Reverse Lunges, 95/65 lbs (Rx+ 115/75 lbs)

10 Burpees Over the Barbell

Post WOD Accessory

Every 90 seconds, for 9 minutes (3 sets of each):

Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)

Station 2 – Bottom’s Up Kettlebell Carry x 25 feet each arm