Tuesday 6/20

Great Woods CrossFit – CrossFit

Mobility

Banded Pec x 60 secs

Overhead Band Distraction x 60 sec/side

Banded Hip Flexor x 60 sec/side

Warm-up

3 Rounds of:

200m Run/250m Row

5 Bottoms Up Kettelbell Press (each side)

10 Grasshoppers

Accessory/Strength

Fitness

Four sets of:

Dumbbell Shoulder Press x 10-12 reps @ 2011

Rest 45 seconds

Dumbbell Alternating Lunge x 10 reps (each leg)

Rest 45 seconds

Plank Hold x 45 seconds

Rest 45 seconds

Dumbbell Shoulder Press

Performance

Four sets of:

Push Press x 5 reps

Rest 2 minutes

L-Sit Extensions x 7-10 reps

Rest 2 minutes

Push Press

Metcon

Fitn: Metcon (Time)

3 Rounds for time of:

400m Run/500m Row

30/20 Push-Ups

Perf: Metcon (Time)

Complete rounds of 21, 15, and 9 reps of:

Strict Handstand Push-Ups

Push Press, 115/75 lbs (Rx+ 135/95 lbs)

Push-Ups