Friday 6/16

Great Woods CrossFit – CrossFit

Mobility

5 Minute Foam Roll: Quads, Upper Back & Lats

Warm-up

DOWN & BACK

Lunge w/ twist

Toy Soldiers

Quad Pull

High Knees

Butt Kicks

-then-

2 Rounds of:

10 Air Squats

5 Scap Pull Ups

5 Kip Swings

15 Double Unders/30 Single Unders

Accessory/Strength

Fitness

Four Sets of:

Goblet Squats x 10 reps @ 31X1

Rest 45 seconds

Strict Pull-Ups x 8 reps @ 2111 (partner or band assisted if you cannot perform solo)

Rest 45 seconds

Side Planks x 30 seconds (each side)

Rest 2 Minutes

Goblet Squat

Performance

Four sets of:

Tempo Front Squat x 5 reps @ 30X1

Rest 20 seconds

Strict Pull-ups x Max unbroken reps*

Rest 2 minutes

*Record biggest set

Tempo Front Squat

Pull-ups

Metcon

Fit: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

12 Ring Rows

12 Dumbbell Thrusters

90 Single Unders

Dumbbell Load:

Men: 25-35lbs

Women: 15-25lbs

Perf: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

12 Pull-Ups

12 Thrusters (95/65 lbs)

30 Double-Unders