Thursday 6/22

Great Woods CrossFit – CrossFit

Mobility

Couch Stretch x 60 sec/side

T Spine on Bench x 10 sets of 5 sec Hold

Sit in Squat x 60 secs

Warm-up

3 Rounds of:

5 V-Ups

10 Reverse Lunges (5 each side)

10 Single Leg Glute Bridge (5 each side then switch)

20 Double Unders/30 Single Unders

Accessory/Strength

Fitness

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X0

Rest 60 seconds (30 sec rest between each leg)

Isometric Hold – Chin Over the Bar x 15-30 seconds (add weight if needed)

Rest 45 seconds

Kettlebell Swings x 20 reps (As Heavy As Possible)

Rest 45 seconds

Performance

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X0

Rest 60 seconds (30 sec rest between each leg)

Plank Hold x 60 seconds (add weight if possible)

Rest 60 seconds*

*Prep and Mobilize for Overhead Squats during this rest

Bulgarian Split Squats

Metcon

Fitn: Metcon (Time)

5 Rounds for time of:

10 Dumbbell Thrusters

15 Box Jumps, 24/20 in

25 Double Unders/50 Single Unders

Dumbbell Load: F: 15-25 lbs; M: 25-35 lbs

Perf: Metcon (Time)

3 Rounds for time of:

400m Run

15 Overhead Squats, 95/65 lbs