Tuesday 10/24

Great Woods CrossFit – CrossFit

Mobility

Banded PNF Hamstring x 10 reps each leg

Banded Hip Flexor x 60 secs/side

Banded Ankle Dorsiflexion x 60 secs/side

Warm-up

While one partner runs 200m, the other partner will perform the following movements:

1. Med Ball Squats x 15 reps

2. Stiff Legged Deadlifts x 15 reps

3. Wall Balls x 10 reps

4. Deadlifts x 15 unbroken reps (approx. 50% of MetCon load)

Metcon

Perf: Metcon (Time)

For time, in teams of two, partners alternate whole rounds to complete 5 rounds EACH of:

400 Meter Run

20 Wall Balls, 20/14 lbs

10 Deadlifts, 185/135 lbs (Rx+ 225/155 lbs)

In total, each partner will perform 2000 meters of running, 100 Wall Balls & 50 Deadlifts