Monday 8/7

Great Woods CrossFit – CrossFit

Mobility

60 secs each side of:

Overhead Band Distraction

Banded Front Rack

Banded Hip Flexor

Warm-up

2 Rounds: 20s on/10s rest, of:

1. Walking Lunges

2. Hang from Bar

3. Squat Jumps

4. Buprees

Strength & Accessory

Four sets of:

Alternating Reverse Lunge (Barbell Front Racked) x 8-10 reps (each leg)

Rest 60 seconds

Weighted Strict Pull-Ups x 8-10 reps

Rest 60 seconds

Primer

Every minute, on the minute 2 minutes:

10 Thrusters

5 Burpees

If 15 all reps, in each round, are NOT completed under 40 seconds, scale the weight/reps for the workout.

Metcon

Fitn: Metcon (AMRAP – Rounds)

Every minute, on the minute, for 10 minutes:

10 Dumbbell Thrusters

5 Burpees

Perf: Metcon (AMRAP – Rounds)

Every minute, on the minute, for 10 minutes:

10 Thrusters, 95/65 lbs

5 Burpees