Monday 7/31

Great Woods CrossFit – CrossFit

Strength & Accessory

Fitness

Three sets of:

Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Push-Ups x 10-15 reps @ 20X1

Rest 45 seconds

Hollow Rocks x 30 seconds (or Hollow Hold)

Rest 45 seconds

Performance

Four sets of:

Deadlift x 8 reps

Rest 20 seconds

Ring Dips x 8-10 reps @ 21X1

Rest 3 minutes

Deadlift

Primer

2 Rounds of:

5 Scap Pull Ups

5 Kip Swings

5 Strict Pull-Ups

-then-

5 Kettlebell Deadlifts

5 Russian Swings

5 American Swings

Metcon

Fitn: Metcon (AMRAP – Reps)

Three sets of:

30 seconds of Strict Pull-Ups

Rest 30 seconds

30 seconds of Burpees

Rest 30 seconds

30 seconds of Goblet Squats

Rest 30 seconds

Perf: Metcon (Time)

Three rounds for time of:

25 Kettlebell Swings, 53/35 lbs

15 Chest-to-Bar Pull-Ups