Saturday 9/2

Great Woods CrossFit – CrossFit

Mobility

Dragon Pose x 2 min/each side

Kettlebell Front Rack x 60 secs/side

Scap Pull-Ups x 10 reps

Warm-up

2 Rounds of:

Perfect Stretch x 6 reps

5 Kip Swings

5 Pull-Ups

5 Front Squats/Goblet Squats w/ 2 sec pause

200 Meter Run

Rest 60 secs

Metcon

Metcon (2 Rounds for reps)

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

10 Pull-Ups

10 Front Squats (Dumbbells 50/35 lbs or Barbell 115/75 lbs)

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

200 Meter Run

6 Burpee Box Jump Overs, 24″/20″

Optional Work

Tabata Hollow Hold or Flutter Kicks:

8 Rounds x 20 seconds on/10 seconds rest