Thursday 8/3

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds of:

200 Meter Run

10 Dumbbell Shoulder Press (Light)

10 Goblet Squats

10 PVC Passthroughs

10 Walking Lunges

Strength & Accessory

Fitness & Performance

Three sets of:

Bulgarian Split Squats x 8 reps @ 31X1

Rest 90 seconds

Dumbbell External Rotations x 8-10 reps @ 2010

Rest 90 seconds

Bulgarian Split Squats

Metcon

Metcon (Time)

Four rounds for time of:

400 Meter Run

10 Thrusters, 135/95 lbs*

*Choose a weight that will allow you to complete the first set unbroken.