Thursday 7/20

Great Woods CrossFit – CrossFit

Mobility

10 PVC Around-the-Worlds (each side)

Hamstring Hip Hinge x 60 secs/side

Warm-up

2 Rounds of:

50′ Waiter’s Walk (left arm)

10 Double Unders/20 Single Unders

10 Glute Bridges

50′ Waiter’s Walk (right arm)

10 Double Unders/20 Single Unders

20 secs Hollow Body Hold

Strength & Accessory

Fitness & Performance

A.

Four sets of:

Turkish Get-Ups x 3 reps each arm

Rest 30 seconds

L-Sit Tuck to Extension x 7-10 reps

(extend the legs for 3 seconds, pull them in for 3 seconds and repeat)

Rest 60 seconds

Metcon

Fitn: Metcon (AMRAP – Reps)

Every minute, on the minute, for 10 minutes:

8 Alternating Dumbbell Snatches

Single Unders x Max Reps

(Score total number of Sit-Ups performed.)

Perf: Metcon (AMRAP – Reps)

Every minute, on the minute, for 10 minutes:

8 Alternating Dumbbell Snatches, 50/35 lbs

Double-Unders x Max Reps

(Score total number of double-unders performed.)