Friday 9/8

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds of:

30 secs sprint on Rower/Assault Bike

10 Ring Rows

10 Walking Lunges

10 Push Ups

-Rest 60 secs-

Strength & Accessory

Fitness

Four sets of:

Dumbbell Walking Lunges x 20 steps

Rest 45 seconds

Bent-Over Barbell Row x 10 reps each arm @ 2111

Rest 45 seconds

Plank Hold x 45 seconds

Rest 45 seconds

Performance

Four sets of:

Single-Arm Dumbbell Overhead Walking Lunges x 10 steps each arm

Rest 90 seconds

Strict Ring Dips x Max Reps @ 2111

(please stick to the tempo prescription)

Rest 90 seconds

Ring Dips

Metcon

Fitn: Metcon (AMRAP – Rounds)

Evert minute, on the minute, for 10 minutes:

Minute 1: 5 Dumbbell Power Cleans, 50/35 lbs

Minute 2: 15/10 Calories on Rower

Perf: Metcon (AMRAP – Rounds)

Every minute, on the minute, for 10 minutes:

Minute 1 – 5 Power Cleans, 155/105 lbs (Rx+ 175/115 lbs)

Minute 2 – 12/9 Calories of Assault Bike