Monday 6/26

Great Woods CrossFit – CrossFit

Mobility

Front Rack Stretch on Rack x 5 sets of 10 secs

Doorway Pec Stretch x 60 secs/side

Dragon Pose x 60-90 secs/side

Warm-up

Walking Quad Pull

High Knee Pull

Spider Man Lunge w/ Twist

Burpee Broad Jump

High Knees

Butt Kicks

Accessory/Strength

Fitness

Four sets of:

Goblet Squat x 8-10 reps @ 31X1

Rest 30 seconds

Push-Ups x 8-10 reps @ 2010

Rest 30 seconds

Lateral Lunge x 8 reps each leg

Rest 2 minutes

Goblet Squat

Performance

Four sets of:

Front Squat x 5 reps @ 41X1

Rest 2 minutes

Weighted Pull-Ups x 2-3 reps @ 2110

Rest 2 minutes

Tempo Front Squat

Metcon

Fitn: Metcon (Time)

5 Rounds for time of:

16 Wall Ball Shots, 20/14 lbs

8 Strict Pull-Ups

Rest 60 seconds

Perf: Metcon (Time)

5 Rounds for time of:

15 Wall Ball Shots, 20/14 lbs

15 Pull-Ups

Rest 60 seconds