Wednesday 11/29
Great Woods CrossFit – CrossFit
Warm-up
5 minutes of cardio (Bike, Row, Jump Rope, etc), then…
5 Burpees
10 Air Squats
10 PVC Passthroughs
10 GHD or AbMat Sit-Ups
5 GHD Hip Extensions or Supermans
5 Burpees
10 Front Squats (barbell or dumbbells)
10 Shoulder Press (barbell or dumbbells)
10 GHD or AbMat Sit-Ups
5 GHD Hip Extensions or Supermans
5 Burpees
10 Thrusters (barbell or dumbbells)
10 Strict Pull Ups OR 10 Scap Pull Ups + 10 sec hang
10 GHD or AbMat Sit-Ups
5 GHD Hip Extensions or Supermans
5 Burpees
10 Kettlebell Swings
10 Kip Swings
10 GHD or AbMat Sit-Ups
5 GHD Hip Extensions or Supermans
Metcon
Fitn: Metcon (Time)
For time:
10 Strict Pull-Ups
20 Burpees
30 Kettlebell Swings (heavy)
40 V-Ups
50 Thrusters (barbell or dumbbells)
40 V-Ups
30 Kettlebell Swings
20 Burpees
10 Strict Pull-Ups
Perf: Metcon (Time)
For time:
50 Thrusters, 45/35 lbs
40 Kettlebell Swings, 53/35
30 Burpees
20 Pull-Ups
10 Dumbbell Man-Makers, 50/35 lb
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters
Man Maker = Push Up, Row Left, Push-Up, Row Right, Power Clean, Push Press