Tuesday 12/5

Great Woods CrossFit – CrossFit

Warm-up

5 Minute Cardio Warm Up, then…

20 Leg Swings w/ each leg (side to side, front to back)

20 Walking Lunges

20 Air Squats

20 Kip Swings (sub PVC Passthroughs)

1 minutes of Ankle Opener (each side)

10 Forward Monster Walks (forward & back)

10 Lateral Monster Walks (each direction)

10 Banded Glute Bridges

Strength & Accessory

Fitness

Three sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps @ 2111

Rest 60 seconds

Front Plank x 45-60 seconds

Rest 60 seconds

Performance

Five sets of:

Back Squat x 5 reps @ 80% of last weeks 1-RM

Rest 2-3 minutes

Back Squat

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Against a three-minute running clock, complete as many rounds and reps as possible of:

6 Push-Ups

9 Air Squats

12 Kettlebell Swings

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Perf: The Chief (AMRAP – Rounds and Reps)

Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans, 135/95 lbs

6 Push-Ups

9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.