6
Dec
Wednesday 12/6
Great Woods CrossFit – CrossFit
Warm-up
20 sec Assault Bike Sprint
20 PVC Passthroughs
20 sec Hang from Pul-Up Bar
20 sec Row Sprint
10 Dumbbell Z-Press (moderate to heavy weight)
10 Scap Pull Ups
20 sec Assault Bike Sprint
30 sec Handstand Hold
10 Strict Pull-Ups
20 sec Row Sprint
5 Strict Handstand Push-Ups
5 Strict Pull-Ups
Take 5 minutes to stretch/roll-out.
Metcon
Metcon (4 Rounds for reps)
Four sets for max reps of:
2 Minutes of Assault Bike (for calories)
Rest 30 seconds
1 Minute of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 30 seconds
2 Minutes of Rowing (for calories)
Rest 3 minutes