Tuesday 8/1

Great Woods CrossFit – CrossFit

Mobility

5-7 Minutes Stretch of Choice

Hip Flexor/Quads (Dragon Pose/Couch)

Calves

PVC Pasthroughs

Foam Roll

Warm-up

2 Rounds of:

150 Meter Row

20 Double Unders (30 Single Unders)

Rest 30 seconds

15/10 Calories on Assault Bike

10 Banded Tricep Extensions

5 Push-Ups/Single Arm DB Press (each arm)

Rest 2 minutes

Metcon

Metcon (6 Rounds for reps)

Against a three minute running clock, complete:

350/300 Meter Row

Double-Unders x Max Reps

Rest 3 minutes, and then…

Against a three minute running clock, complete:

30/20 Calories of Assault Bike

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.