Friday 7/7

Great Woods CrossFit – CrossFit

Mobility

Foam Roll x 5 minutes (quads, hamstrings, lats)

Cat-Cow Stretch x 10 reps

Ankle Dorsiflexion x 60 secs/side

Warm-up

DOWN & BACK

Sampson Lunge

Toy Soldier

Quad Pull

Hip Openers/Reverse

Inch Worm/Bear Crawl

High Knees

Butt Kicks

Strength & Accessory

Fitness

Four sets of:

Back Squats x 8 reps @ 30X1

Rest 45 seconds

Single-Leg Glute Bridge x 10 reps each leg @ 2011

Rest 45 seconds

Single-Arm Dumbbell Row x 10-12 reps @ 2111

Rest 45 seconds

Performance

Four sets of:

Back Squat x 8 reps @ 30X1

Rest 45 seconds

Elevated Single-Leg Glute Bridge x 10 rep each leg @2011

Rest 45 seconds

Weighted Pronated-Grip Pull-Ups x 5-7 reps

Rest 45 seconds

Tempo Back Squat

Metcon

Fitn: Metcon (AMRAP – Reps)

Three sets of

2 Minutes to perform:

250 Meter Row

Max Reps Dumbbell Thrusters (35/20 lbs), in remaining time

Rest 2 Minutes

Score = total number of thrusters combined for 3 sets

Perf: “Little” Bear Complex (Weight)

Three sets for max weight of:

Barbell Complex x 5 reps

Rest 2 minutes between sets

Bear Barbell Complex:

Power Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

Score = total load for 3 sets combined (i.e. 150/160/170 = 480)