Monday 9/25

Great Woods CrossFit – CrossFit

Mobility

20 PVC Passthroughs

3D Hydrant

Wall Angels x 10 reps

Warm-up

Every minute for 8 minutes (2 sets), alternate between:

– 2-3 Wall Walks

– 100 Meter Row

– 10 V-Ups

– 15 Air Squats

Strength & Accessory

Fitness

Four sets of:

Single-Arm Dumbbell Press x 6-8 reps

Rest 45 seconds

Kettlebell Swings x 20-25 reps

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

Performance

Four sets of:

Shoulder Press x 5 reps (Build from 75% of 1-RM from 9/14)

Rest 60 seconds

Toes to Bar x 10 unbroken reps

(use this as a skill session and try to establish good rhythm. If you can’t perform 10 unbroken reps, perform 2 sets of max reps)

Rest 2 minutes

(effectively use this rest time to mobilize and activate for MetCon)

Shoulder Press

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups