Wednesday 8/9

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds of:

10/7 Calorie on Assault Bike or 15/10 Calories on Rower

10 Bulgarian Split Squats (each leg)

5 Standing Plate Halo (each direction)

Mobility

Banded Ankle Dorsiflexion (plate) x 60 secs/side

T Spine on Bench x 10 reps

Strength & Accessory

Fitness

Three sets of:

Dumbbell Shoulder Press x 10 reps @ 2010

Rest 45 seconds

Russian Step-Ups x 8 reps each leg

Rest 45 seconds

Ring Rows x 12 reps @ 2111

Rest 45 seconds

Performance

Four sets of:

Shoulder Press x 3 reps (first set approx 80%)

Rest 2 minutes

Pistols x 4-5 reps each leg @ 4111

Rest 2 minutes

Shoulder Press

Metcon

2017 CrossFit Games: Assault Lunge (Time)

For time:

40/30 Calories of Assault Bike or 50/40 Calories on Rower

100-Foot Single Arm Dumbbell Overhead Walking Lunges, 75/50 lbs (switch arms at 50 feet)

Inspired by teens and masters “Assault Lunge” event at 2017 CrossFit Games