Monday 9/18

Great Woods CrossFit – CrossFit

Warm-up

3 Minutes Bike/Row

–then–

DOWN & BACK

Walking Quad Pull

Toy Soldiers

Lateral Lunge

Hip Openers (Forward & Reverse)

High Knees

Butt Kicks

Lateral Shuffle

–then–

Squat Hold 60-90 seconds

Strength & Accessory

Fitness

Three sets of:

Goblet Squats x 10 reps @ 3111

Rest 60 seconds

Ring Rows x 10 reps @ 2111

Rest 60 seconds

Kettlebell Swings x 20 reps

Rest 60 seconds

Plank Hold x 45-60 seconds

Rest 2 minutes

Performance

Three sets of:

Back Squat x 6-8 reps @ 30X1 (compare to and go heavier than last week)

Rest 90 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111

Rest 90 seconds

Back Squat

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Four sets of 3-minute sprints of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

Perf: Metcon (AMRAP – Rounds and Reps)

Four sets of 3-minute sprints of:

“Mary”

5 Strict Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.