Friday 12/8

Great Woods CrossFit – CrossFit

Mobility

Banded Hip Flexor Stretch x 60 sec/side

Banded Overhead Anterior Pec Stretch x 60 sec/side

Warm-up

60 sec Assault Bike

10 Kip Swings

10 Jumping Lunges or Reverse Lunges

10 Burpees

30 sec Plank on Hands

Rest 1 min then repeat

Strength & Accessory

Fitness & Performance

Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X1

Rest 60 seconds

Push-Ups x Max Reps

Rest 60 seconds

Metcon

Fitn: Metcon (5 Rounds for reps)

Five sets for max reps of:

45 seconds of DB Burpees

15 seconds of Rest

45 seconds of V-Ups

15 seconds of Rest

Perf: Metcon (5 Rounds for reps)

Five sets for max reps of:

45 seconds of DB Burpees, 35/25 lbs

15 seconds of Rest

45 seconds of Toes-to-Bar

15 seconds of Rest