Thursday 6/15

Great Woods CrossFit – CrossFit

Mobility

Couch Stretch x 60 sec/side

Skin the Cat Stretch x 60 sec

Warm-up

3 Rounds of:

150m Row

5 Strict Pull Ups/Ring Rows

10 Jumping Lunges/Reverse Lunges

20 sec Handstand Hold/Bottom of Push Up Hold

Accessory/Strength

Fitness

Four sets of:

Dumbbell Walking Lunges x 20 steps (10 each leg)

Rest 60 seconds

Single Arm Dumbbell Row x 10 reps each arm @ 2111

Rest 60 seconds

Plank Hold x 45-60 secs

Rest 45 seconds

Single Arm Dumbbell Row

Dumbbell Walking Lunge

Performance

Four sets of:

Barbell Front Rack Walking Lunges x 20 steps (10 each leg)

Rest 60 seconds

Ring Dips x Max Reps @ 2111 (stick to tempo)**

Rest 90 second

**Record biggest set

Front Rack Lunge

Ring Dips

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Alternating Dumbbell Snatches, 35/20 lbs

15 Push-Ups

20 AbMat Sit-Ups

Perf: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups

10 Power Cleans 95/65 lbs (Rx+ 135/95)

15 Toes-to-Bar