Tuesday 10/17

Great Woods CrossFit – CrossFit

Warm-up

FITNESS:

2 Rounds of:

10/7 Calories on Assault Bike

10 Burpees

5 Bulgarian Split Squats (each leg)

Rest 60 seconds

PERFORMANCE:

2 Rounds of:

15/10 Calorie Row

5 Kettlebell Windmills

5 Bottoms Up Kettlebell Press (each arm)

Mobility

FITNESS:

Banded Hip Flexor x 60 secs/side

PERFORMANCE:

Banded Front Rack x 60 secs/side

Loaded Overhead Lat Stretch

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

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

5 Dumbbell Burpees

10 Dumbbell Walking Lunges

Perf: Metcon (Time)

Complete rounds of 15, 12 and 9 reps for time of:

Power Cleans, 185/135 lbs

Strict Handstand Push-Ups

Strength & Accessory

Fitness & Performance

Every 2 minutes, for 12 minutes (3 sets of each):

Station 1 – Dumbbell Z-Press x 8 reps @ 2111

(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)

Station 2 – Strict Toes to Bar x 8-10 reps @ 3110

(if you cannot perform with straight legs, try them from a tucked position)