Monday 11/13

Great Woods CrossFit – CrossFit

Mobility

Lizard Pose x 2 minutes/side

Couch Stretch x 1 minute/side

Warm-up

30 seconds of Assault Bike or Row

10 Leg Swings each leg (left to right)

20 Air Squats

20-30 second L-Sit Hang

30 seconds of Assault Bike or Row

10 Leg Swings each leg (front to back)

10 Kettlebell Goblet Squats

20-30 second L-Sit Hang

Strength & Accessory

Fitness

Three sets of:

Front Squat x 6-8 reps @ 30X1

Rest 45 seconds

Single-Arm Dumbbell Row x 8-10 reps @ 2111 each arm

Rest 45 seconds

Front Plank on Elbows x 45-60 seconds

Rest 45 seconds

Performance

Four sets of:

Front Squat x 5 reps @ 30X1*

Rest 20 seconds

Tall Box Jumps x 1.1.1.1.1

(rest 3-5 seconds between each jump – step down after each jump)

Rest 2 minutes

*Using heaviest possible weight each set

Tempo Front Squat

Metcon

Fitn: Metcon (5 Rounds for reps)

Five sets for max calories/reps of:

30 seconds of Rowing (for max calories)

30 seconds of Rest

60 seconds of Kettlebell Swings

Rest 2 minutes

Score = Calories + reps of Kettlebell Swings per round

Metcon (5 Rounds for reps)

Five sets for max calories/reps of:

30 seconds of Assault Bike (for max calories)

30 seconds of Rest

60 seconds of Power Cleans, 155/105 lbs

Rest 2 minutes

Score = Calories + reps of Power Cleans per round