12
Dec
Tuesday 12/12
Great Woods CrossFit – CrossFit
Mobility
Twisted Cross x 60 secs/side
Hip Hinge Leg Swings x 60 sec/side
Warm-up
3 Rounds of:
250 Meter Row
20 second Plank
15 Push-Ups
10 Kettlebell Swings
Strength & Accessory
Fitness
Four sets of:
Dumbbell Bench Press x 6-8 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
Rest 45 seconds
Performance
Five sets of:
Bench Press x 5 reps @ 20X1 (80% across of 1-RM from 11/28)
Rest 90 seconds
Barbell Roll-Outs x 8-10 reps @ 3020
Rest 90 seconds
Bench Press
Metcon
Fitn: Metcon (Time)
Three rounds for time of:
400 Meter Run/500 Meter Row
30 Kettlebell Swings
20 Stationary Dips
Perf: Metcon (Time)
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings, 53/35 lbs
20 Ring Dips