Monday 11/27

Great Woods CrossFit – CrossFit

Warm-up

5 Minute Cardio Warm Up, then…

10 Leg Swings w/ each leg (side to side, front to back)

10 Walking Lunges each leg

10 Air Squats

10 PVC Passthroughs

2 minutes of Ankle Opener (1 minute each side)

10 Forward Monster Walks (forward & back)

10 Lateral Monster Walks (each direction)

10 Banded Squats

Strength & Accessory

Fitness

Three sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Dumbbell External Rotations x 10-12 reps each arm @ 2110

Rest 60 seconds

Ring Rows x 8-10 reps @ 2111

Rest 60 seconds

Performance

Take 15-20 minutes to find 1-RM Back Squat

Rest 2-3 minutes between sets above 85% of current max

During Rest: Dumbbell External Rotation x 10-12 reps each arm @ 2110

Back Squat

Metcon

Fitn: Metcon (Time)

Three rounds for time of:

20 Calories of Rowing

30 Wall Ball Shots

Perf: Metcon (Time)

Three rounds for time of:

20/15 Calories on Assault Bike

30 Wall Ball Shots, 20/14 lbs