Tuesday 11/7

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds of:

25 Double Unders/50 Single Unders

20 PVC Around the Worlds

10 GHD/AbMat Sit-Ups

10 Strict Pull Ups

10 GHD Hip Extensions/Supermans

10 Push-Ups

Strength & Accessory

Fitness

Five sets of:

Shoulder Press x 4-6 reps @ 2111

Rest 60 seconds

Hollow Rocks x 30 reps

Rest 60 seconds

Performance

Take 15-20 minutes to build to a 1-RM Shoulder Press

Shoulder Press

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

3 Strict Pull-Ups

6 Strict Handstand Push-Ups or L-Seated DB Presses

9 Stationary Dips

50 Single Unders

Perf: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

3 Strict Handstand Push-Ups

6 Ring Dips

9 Pull-Ups

30 Double-Unders