Wednesday 8/16

Great Woods CrossFit, Great Woods CrossFit – CrossFit

Mobility

Banded Overhead Distraction x 60 secs/side

T Spine on Bench x 60 secs

3D Hydrant

Warm-up

400 Meter Run

2 Rounds of Cindy:

-5 Pull Ups/Ring Rows

-10 Push Ups

-15 Air Squats

200 Meter Run

Strength & Accessory

Fitness

Four sets of:

Dumbbell Shoulder Press x 8-10 reps

Rest 30 seconds

Alternating Dumbbell Lunge x 10 reps each leg @ 1010

Rest 30 seconds

Supine Leg Lowering x 10-15 reps @ 3011

(lower back remains in contact with the floor)

Rest 2 minutes

Performance

Take 15-20 minutes to build to today’s 1-RM Split Jerk

Split Jerk

Metcon

Fitn: Metcon (Time)

Three rounds for time of:

300 Meter Run

10 Dumbbell Man-Makers

Rest 2 minutes

Perf: Metcon (Time)

Three rounds for time of:

400 Meter Run

10 Ground to Overhead, 135/95 lbs

20 Chest-to-Bar Pull-Ups