Thursday 11/16

Great Woods CrossFit – CrossFit

Warm-up

5 Minutes of Cardio, then….

Every minute for 8 minutes, alternate between each station (2 rounds):

Station 1 – PVC Good Mornings x 12 reps

Station 2 – Scorpion Stretch x 5 reps each side

Station 3 – Split Squats x 10 reps each side

Station 4 – PVC Passthroughs x 15 reps

Metcon

Metcon (AMRAP – Rounds)

Every 2 minutes, for 40 minutes (5 sets of each):

Station 1 – Deadlift x 8 reps, 275/185 lbs (Rx+ 315/225 lbs)

Station 2 – Push-Ups x Max Reps in 60 seconds

Station 3 – Dumbbell Alternating Reverse Lunges x 20 reps 35/20 lbs (Rx+ 50/35 lbs)

Station 4 – Dumbbell Overhead Press x 10 reps 35/20 lbs (Rx+ 50/35 lbs)