Thursday 9/21

Great Woods CrossFit – CrossFit

Warm-up

200 Meter Run

–then–

2 Rounds of:

Samson Stretch 30 seconds (each side)

10 reps each of:

Overhead Squats

AbMat Sit-Ups

Super-Mans

Scap Pull-Ups

Kip Swings

Strength & Accessory

Fitness

Three sets of:

Goblet Squats x 8-10 reps @ 3011

Rest 45 seconds

Hollow Hold x 30-45 seconds

Rest 45 seconds

Pronated-Grip Strict Pull-Ups x 5-7 reps @ 2111

(use an appropriate weight or modification for this rep range)

Rest 2 minutes

Performance

Three sets of:

Alternating Reverse Lunges x 8-10 reps each leg

(Barbell Front Racked or Dumbbell Farmer’s Carry)

Rest 60 secs

Hollow Hold x 30-45 seconds

Rest 60 seconds

Strict Pull-Up x Max Reps

Rest 2 minutes

Metcon

Metcon (Time)

Three rounds for time of:

10 Thrusters, 95/65 lbs (Rx+ 135/95 lbs)

20 Pull-Ups

400 Meter Run