Thursday 12/7

Great Woods CrossFit – CrossFit

Mobility

Banded Front Rack Stretch x 60 sec/side

Lizard Stretch x 2 min/side

Warm-up

3 Minute Cardio Warm Up, then…

10 Leg Swings w/ each leg (side to side, front to back)

10 Bulgarian Split Squats (each side)

10 Kip Swings (sub PVC Passthroughs)

1 minutes of Pigeon Stretch (each side)

10 Forward Monster Walks (forward & back)

10 Lateral Monster Walks (each direction)

10 Front Squats (empty Barbell)

Strength & Accessory

Fitness

Four sets of:

Front Squat x 5-6 reps @ 30X1

Rest 60 seconds

Walking Lunge w/ DBs in Farmer’s Carry x 20 steps

Rest 60 seconds

Hollow Rocks x 30-45 seconds

Rest 60 seconds

Tempo Front Squat

Performance

Every 2 minutes for 16 minutes (8 sets):

Squat Clean x 1.1.1

(rest 10 seconds between singles)

First set approx. 60% of 1-RM then build each set maintaining proper technique and for.

Clean

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Kettlebell Swings

12 Box Jumps

Perf: Metcon (AMRAP – Rounds and Reps)

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

6 Hang Squat Cleans, 135/95 lbs

12 Box Jumps, 24″/20″