Friday 6/9

Great Woods CrossFit – CrossFit

Mobility

Cat/Cow Stretch x 20 reps

Dynamic T-Spine on Bench x 20 Reps

3D Hydrant

Warm-up

250m Row

20 PVC Overhead Squats

20 AbMat Sit-Ups

20 Burpees

125m Row

10 PVC Overhead Squats

10 AbMat Sit-Ups

10 Burpees

Weightlifting

Perform 3 sets of 10 Overhead Squats, building in weight.

Rest 2-3 minutes between sets

Overhead Squat (10-10-10)

Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

2 Alternating Dumbbell Snatches, 50/35 lbs

2 Toes-to-Bar

2 Burpees-to-Plate, 45 lbs

4 Alternating Dumbbell Snatches, 50/35 lbs

4 Toes-to-Bar

4 Burpees-to-Plate, 45 lbs

6 Alternating Dumbbell Snatches, 50/35 lbs

6 Toes-to-Bar

6 Burpees-to-Plate, 45 lbs

…..etc

Continue adding 2 reps for 10 minutes