Monday 10/23

Great Woods CrossFit – CrossFit

Warm-up

400 Meter Run OR 500 Meter Row

5 minutes of Foam Roll, then….

Down & Back:

Walking Quad Pull

Toy Soldiers

Lunge w/ twist

Broad Jump

Butt Kicks

High Knees

Butt Kicks

Strength & Accessory

Fitness

Three sets of:

Back Squat x 8-10 reps @ 30X1

Rest 45 seconds

Bent Over Kettlebell Row x 8-10 reps @ 2111

Rest 45 seconds

Side Plank x 30 seconds each side

Rest 45 seconds

Performance

Take 15-20 minutes to build to today’s 1-RM

Pause Front Squat x 1 rep @ 32X1

(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)

Paused Front Squat

2k Row (Time)

Max Effort 2k Row

Metcon

Fitn: Metcon (Time)

For time:

Row 2000 Meters

50 Air Squats

Perf: Metcon (Time)

For time:

20 Thrusters, 115/75 lbs

10 Pull-Ups

30 Front Squats

20 Pull-Ups

40 Back Squats

30 Pull-Ups