Thursday 9/7

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds of:

10/7 Calories on Assault Bike

10 Plank to Down Dog

10 PVC Passthroughs

2 Turkish Get-Ups (each arm)

Rest 60 secs

Strength & Accessory

Fitness

Four sets of:

Bottom’s Up Kettlebell Press x 6-8 reps each arm

Rest 45 seconds

Kettlebell Swings x 20 reps

Rest 45 seconds

Side Planks x 30-45 seconds each side

Rest 45 seconds

Performance

Five sets of:

Shoulder Press x 2-3 reps (75-80% of heaviest single on 8/23)

Rest 2-3 minutes

Shoulder Press

Metcon

Perf: Metcon (Time)

7 Rounds for time of:

7 Push Press, 115/75 lbs

7 Toes-to-Bar

Fitn: Metcon (Time)

7 Rounds for time of:

10 Dumbbell Push Press

10 AbMat Sit-Ups