Tuesday 10/10

Great Woods CrossFit – CrossFit

Warm-up

10-8-6-4-2 reps of:

Calories on Assault Bike or Rower

Push-Ups

Banded Face Pulls

Barbell Z-Press

(Performance add 20 Double Unders after each round)

Strength & Accessory

Fitness

Four sets of:

Barbell Z-Press x 8-10 reps @ 2011

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg

Rest 45 seconds

Side Planks x 30-45 seconds each side

Rest 45 seconds

Performance

Five sets of:

Barbell Z-Press x 4 reps (build to today’s 4-RM)

Rest 60 seconds

Side Plank x 60 secs each side

Rest 2 minutes

Barbell Z-Press

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

7/10 Assault Bike Calories

20 Push-Ups

10 Stationary Dips

Perf: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

30 Double-Unders

20 Push-Ups

10 Ring Dips