Wednesday 11/8

Great Woods CrossFit – CrossFit

Warm-up

500 Meter Row, then….

2 Rounds of:

Samson Stretch w/ PVC Overhead x 20-30 secs

Scorpion Stretch x 5 reps each side

Overhead Squats w/PVC x 10 reps

AbMat Sit-Ups x 10 reps

Push-Ups x 10 reps

Metcon

Perf: Metcon (Time)

In teams of three, complete 5 rounds each, for time, of:

500 Meter Row

15 Burpee Box Jump-Overs, 24″/20″

10 Overhead Squats, 115/75 lbs

Each partner starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

1 round = 1500 Meters Rowed, 45 Burpee Box Jump Overs & 30 Overhead Squats

Fitn: Metcon (Time)

In teams of three, complete 5 rounds each, for time, of:

500 Meter Row

20 Walking Lunges with Kettlebells or Dumbbells

10 Burpees

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

1 round = 1500 Meters Rowed,

60 Walking Lunges & 30 Burpees