Friday 8/25

Great Woods CrossFit – CrossFit

Mobility

Couch Stretch x 60 sec/side

Calf Pedaling x 30 reps (15 each side)

5 Inch Worms

Overhead Band Distraction x 60 sec/side

Warm-up

Perform the following at 50-75% effort:

Run 200 Meters

Row 250 Meters

5 Burpees

5 Box Jumps

5 Burpee Box Jump Overs

6 Alternating Single Arm Dumbbell Snatches ( 3 each arm)

Metcon

Metcon (5 Rounds for time)

Every 8 minutes, for 40 minutes (5 sets) for times:

Row 500/400 Meters

Run 400 Meters

15 Burpee Box Jump-Overs, 24″/20″

12 Alternating Single Arm Dumbbell Snatches, 50/35 lbs