Tuesday 8/15

Great Woods CrossFit – CrossFit

Mobility

Banded Tricep Stretch x 60 secs/side

Kettlebell Lat Stretch x 60 secs

Ankle Dorsiflexion on Plate x 60 secs/side

Warm-up

2 Rounds of:

50′ Double Overhead Waiter’s Walk

10/7 Calories AB OR 150/100 Meters Rowing

10 Narrow Stance Air Squats

Gymnastics

Fitness

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: 6-8 Ring or Stationary Dips (banded/assisted if needed)

Station 2: 2 Wall Walks + 20-30 secs Handstand Hold

Station 3: Alternating Pistol Progressions x 6-8 each leg (Roll to Candlestick, Box Pistols or Banded Pistol)

Performance

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 25′ (use partner assist or Handstand Wall Runs x 10 reps if you don’t have handstand walks)

Station 3: Alternating Pistols x 8-10 reps each leg

(if you’re proficient, add weight with a kettlebell)

Metcon

Perf: Metcon (AMRAP – Rounds)

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 15/10 Calories of Assault Bike or 200/150 Meters of Rowing

Minute 2 – 15 Kettlebell Swings, 70/53 lbs

Minute 3 – 15 Box Jump-Overs, 24/20 in

Minute 4 – 30-Second Front Leaning Rest on Rings