Tuesday 9/5

Great Woods CrossFit – CrossFit

Warm-up

500 Meter Row

–then–

2 Rounds of:

15 PVC Passthroughs

10 Leg Swings (each side)

100′ Waiters + Farmer’s Walk (switch @ 50′)

Strength & Accessory

Fitness

Three sets of:

Good Mornings x 8-10 reps @ 3011

Rest 45 seconds

Kettlebell Windmills x 5 reps each arm

Rest 45 seconds

Plank Hold x 45-60 seconds

Rest 45 seconds

Performance

Five sets of:

Snatch x 1.1.1

(rest 10 seconds between singles)

Rest 2 minutes

Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups

10 Pull-Ups

15 Kettlebell Swings, 70/53 lbs