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