Tuesday 10/3

Great Woods CrossFit – CrossFit

Warm-up

5 Minutes of Cardio

–then–

DOWN & BACK of:

High Knee Pull to Low Lunge

Toy Soldiers

Quad Pull

Hip Openers

High Knees

Butt Kicks

Strength & Accessory

Fitness

Three sets of:

Bulgarian Split Squats x 6-8 reps @ 30X1

Rest 45 seconds

Close-Grip Push-Ups x 8-10 reps @ 2011

Rest 45 seconds

Side Planks x 30-45 seconds each side

Rest 45 seconds

Performance

Three sets of:

Bulgarian Split Squats x 4-6 reps each leg @ 30X1

Rest 90 seconds

Tempo Ring Dips x Max Reps @ 1111

Rest 90 seconds

Bulgarian Split Squats

Metcon

Fitn: Metcon (Time)

Four rounds for time of:

5 Strict Pull-Ups

10 Dumbbell Thrusters

15/10 Calories of Assault Bike or Rowing

Perf: Metcon (Time)

Four rounds for time of:

5 Front Squats, 185/135 lbs (taken from floor)

10 Pull-Ups

15/10 Calories of Assault Bike or Rowing