Wednesday 11/1

Great Woods CrossFit – CrossFit

Mobility

Banded Front Rack Stretch x 60 secs/side

Banded Ankle Dorsiflexion x 60 secs/side

Hip Hinge on Post x 60-90 seconds/leg

Warm-up

2 Rounds of:

10 Calorie Assault Bike/15 Calorie Row

10 Med Ball Squats> Wall Balls

10 Russian> American Kettlebell Swings/Muscle Cleand> Power Cleans

10 Box Jumps w/ Step Down> Box Jumps

10 Burpees

Rest 2 minutes

Metcon

Fitn: Metcon (4 Rounds for reps)

Four sets for max reps of:

60 seconds of Wall Balls

60 seconds of Rest

60 seconds of Kettlebell Swings

60 seconds of Rest

60 seconds of Box Jumps/Step-Ups

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest

Perf: Metcon (4 Rounds for reps)

Four sets for max reps of:

60 seconds of Wall Balls, 20/14 lbs

60 seconds of Rest

60 seconds of Power Cleans, 135/95 lbs

60 seconds of Rest

60 seconds of Box Jumps, 24″/20″

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest