Monday 9/11

Great Woods CrossFit – CrossFit

Mobility

60 seconds each side for the following:

Banded Overhead Distraction

PNF Banded Hamstring

Banded Ankle Dorsiflexion on plate

Warm-up

200 Meter Run

10 PVC Passthroughs

10 Kettlebell Swings (Russian)

10 Shoulder Press (barbell/dumbbells)

10 Box Jumps (step down)

10 Push Press

10 Kettlebell Swings (American)

10 PVC Passthroughs

200 Meter Run

Metcon

Fitn: Metcon (Time)

For time:

Run 800 Meters

immediately followed by…

Three rounds of:

10 Dumbbell Push Press

15 Box Jumps

20 Kettlebell Swings (heavy)

immediately followed by…

Run 800 Meters

Perf: Metcon (Time)

For time:

Run 800 Meters

immediately followed by…

Three rounds of:

10 Shoulder to Overhead (155/105 lbs)

20 Box Jumps, 24″/20″

30 Kettlebell Swings, 53/35 lbs

immediately followed by…

Run 800 Meters