Tuesday 6/13

Great Woods CrossFit – CrossFit

Mobility

Mobility

Banded Hamstring w/ plate x 60 secs/side

Banded Pec x 60 secs

Warm-up

3 Rounds: 20 on/10 off of:

Row/Bike

Barbell Good-mornings @ 31X1 tempo

Grasshoppers

Push-Ups

Accessory/Strength

Fitness

Five sets of:

Romanian Deadlift x 8 reps @ 21X1 tempo

Rest 20 seconds

Push-Ups x max reps

Rest 2 minutes

Romanian Deadlift

Performance

Five sets of:

Deadlift x 8 reps @ 21X1 tempo

Rest 20 seconds

Ring Push-Ups x max reps @ 1111 (end set once you cannot maintain the prescribed tempo)

Rest 2 minutes

Deadlift

Metcon

Fitn: Metcon (AMRAP – Reps)

For max reps:

2 Minutes of Assault Bike (for calories)

Rest 2 Minutes

2 Minutes of Burpee Box Jump/Step-Overs, 24/20 in

Rest 2 minutes

2 Minutes of Rowing (for calories)

Rest 2 minutes

2 Minutes of Jumping Lunges or Alternating Reverse Lunges

Perf: Metcon (AMRAP – Reps)

For max reps:

2 Minutes of Assault Bike (for calories)

Rest 2 Minutes

2 Minutes of Burpee Box Jump-Overs, 24/20 in

Rest 2 minutes

2 Minutes of Rowing (for calories)

Rest 2 minutes

2 Minutes of Kettlebell Swings, 53/35 lbs