Tuesday 9/12

Great Woods CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength & Accessory

Fitness

Three sets of:

Back Squat x 8-10 reps @ 3011

Rest 45 seconds

Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Side Planks x 45 seconds each side

Rest 45 seconds

Performance

Three sets of:

Back Squat x 8-10 reps @ 3011

Rest 2 minutes

Weighted Pull-Ups x 2-3 reps (as heavy as possible)

Rest 2 minutes

Tempo Back Squat

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:

10 Dumbbell Thrusters

5 Strict Pull-Ups

Perf: Metcon (AMRAP – Rounds and Reps)

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:

10 Thrusters, 95/65 lbs

10 Pull-Ups