14
Aug
Monday 8/14
Great Woods CrossFit – CrossFit
Warm-up
500/350 Meter Row, then….
DOWN & BACK
Toy Soldiers
Quad Pull
Lunge w/ Twist
Hip Openers/Reverse
Lateral Shuffle
High Knees
Butt Kicks, then….
300/200 Meter Row
Strength & Accessory
Four sets of:
Back Squat x 5 reps (first working set @ approx 65% of 1-RM)
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps (band/partner assist if needed)
Rest 30 seconds
Plank x Max Hold
Rest 3 minutes
Back Squat
Metcon
Metcon (2 Rounds for time)
Two sets for times of:
Row 500/350 Meters
30 Wall Ball Shots, 20/14 lbs
15 Toes to Bar
Rest 4 minutes