Wednesday 12/20

Great Woods CrossFit – CrossFit

Warm-up

Strength & Accessory

Fitness

Four sets of:

Back Squat x 6-8 reps @ 20X1

Rest 60 seconds

Supinated-Grip Pull-Ups x 6-8 reps @ 2111

Rest 60 seconds

Landmine Row x 6 reps each arm @ 2111

Rest 60 seconds

Performance

Five sets of:

Back Squat x 5 reps

Rest 2-3 minutes between sets

Metcon

Fitn: Metcon (Time)

Three rounds for time of:

20 Alternating Single-Arm Dumbbell Snatches

20 Alternating Reverse Lunges with KBs/DBs

20 V-Ups

Perf: Metcon (Time)

Three rounds for time of:

40 Double-Unders

30 Alternating Reverse Lunges with KBs/DBs

20 V-Ups