Wednesday 11/22
Great Woods CrossFit – CrossFit
Warm-up
5 Minute Cardio Warm Up, then…
20 Leg Swings w/ each leg (side to side, front to back)
20 Stationary Lunges
20 Air Squats
20 Kip Swings
2 minutes of Ankle Opener on plate (each side)
10 Forward Monster Walks (forward & back)
10 Lateral Monster Walks (each direction)
10 Back Squats (empty Barbell)
Strength & Accessory
Fitness
Four sets of:
Back Squat x 8-10 reps @ 31X1
Rest 60 seconds
Single-Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
Kettlebell Farmer’s Carry x 100 feet
Rest 60 seconds
Performance
Five sets of:
Back Squat x 5 reps @ 30X1 (compare and try to exceed weight from 11/2)
Rest 3 minutes between sets and use that time to work shoulder mobility
Back Squat
Metcon
Fitn: Metcon (Time)
In teams of three, alternating complete rounds, perform five rounds each, for time of:
15 Kettlebell Swings
10 Goblet Squats
5 Burpee Box Jump-Overs
Perf: Metcon (Time)
In teams of three, alternating complete rounds, perform five rounds each, for time of:
5 Power Cleans, 135/95 lbs (Rx +155/105 lbs)
5 Thrusters, 135/95 lbs (Rx +155/105 lbs)
10 Burpee Box Jump-Overs, 24″/20″