Wednesday 10/4

Great Woods CrossFit – CrossFit

Warm-up

30 seconds of Jump Rope (Singles/Doubles)

20 PVC Around-the-Worlds (10 each direction)

30 seconds of Jump Rope

20 Glute Bridges

30 seconds of Jump Rope

3 Turkish Get-Ups (each arm)

30 seconds of Jump Rope

10 Kip Swings

Strength & Accessory

Fitness & Performance

Four sets of:

Single-Arm Dumbbell Press x 6-8 reps @ 21X1

Rest 60 seconds

Kettlebell Swings x 25 reps

Rest 2 minutes

Single Arm Dumbbell Press

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

5 Dumbbell Man-Makers

15 Push-Ups

50 Single-Unders

Perf: Metcon (Time)

Three rounds for time of:

10 Power Cleans, 135/95 lbs

20 Push-Ups

40 Double-Unders