Thursday 8/24

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds of:

250 Meter Row

5 Ring Rows/Kip Swings

2 Air Squats + Broad Jump x 3 reps

10 Supermans

20 sec Hollow Hold

–then–

10 Squats w/ 2 sec pause (empty barbell/light Kettlebell)

Strength & Accessory

Fitness

Three sets of:

Goblet Squat x 8-10 reps @ 3011

Rest 45 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111

Rest 45 seconds

V Sit-Ups x 10-12 reps @ 2011

Rest 45 seconds

Performance

Five sets of:

Back Squat x 2 reps (First set @ 80% and increase each set to today’s heavy double)

Rest 2-3 minutes

Back Squat

Metcon

Fitn: Metcon (4 Rounds for time)

Four sets for times of:

20 Wall Balls, 20/14 lbs

20 Kettlebell Swings, 53/35 lbs

Rest 2 minutes

Perf: Metcon (4 Rounds for time)

Four sets for times of:

20 Wall Balls, 20/14 lbs (Rx+ 30/20 lbs)

10 Toes to Bar

5 Power Cleans, 135/95 lbs (Rx+ 155/105 lbs)

Rest 2 minutes