Wednesday 6/21

Great Woods CrossFit – CrossFit

Mobility

Banded Ankle Dorsiflexion x 60 sec/side

Pigeon Stretch x 60 sec/side

3D Hydrant

Warm-up

3 Rounds of:

30 sec Assault Bike

5 Kettelbell Deadlifts

5 Russian Kettelball Swings

5 Scap Pull-Ups/Scap Ring Rows

5 Strict Pull Ups/Ring Rows

Accessory/Strength

Fitness

Four sets of:

Tempo Back Squat x 5 reps @ 30X1

Rest 45 seconds

Ring Rows x 8-10 reps @ 21X0

Rest 45 seconds

Hollow Rocks or Hollow Hold x 30-45 seconds

Rest 45 seconds

Performance

Five sets of:

Tempo Back Squat x 5 reps @ 30X1

Rest 60 seconds

Weighted Strict Pull-Ups x 3 reps

Rest 60 seconds

Tempo Back Squat

Weighted Pull-ups

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

10/7 Calories of Assault Bike

10 Walking Lunges with DB/KB Farmer’s Carry

DB/KB Load: F: 15-25 lbs; M: 25-35 lbs

Perf: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

3 Thrusters, 115/75 lbs

6 Pull-Ups

12 Kettlebell Swings, 53/53 lbs

Rx+ 135/95 lbs; C2Bs; 70/53 lbs