Monday 11/6

Great Woods CrossFit – CrossFit

Warm-up

20 Calories Bike or Row

20 Walking Quad Pulls

20 Toy Soldiers

20 PVC Passthroughs

10 Calories Bike or Row

10 Walking Quad Pulls

10 Toy Soldiers

10 PVC Passthroughs

Barbell Front Rack Stretch

Strength & Accessory

Fitness

Three sets of:

Front Squats x 6-8 reps @ 3011

Rest 60 seconds

Strict Pull-Ups x 6-8 reps @ 2110

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

Performance

Take 15-20 minutes and build to a heavy single, but focus on cleaning up technique

Clean

Metcon

Fitn: Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for times of:

30/20 Calorie Row

30 Kettlebell Swings

(Post time for each of the three sets)

Perf: Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for times of:

30/20 Calories of Assault Bike

9 Power Cleans, 185/135 lbs

(Post times for each of the three sets)