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Friday 10/13

13
Oct

Friday 10/13

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds:

200 Meter Run

10 Barbell/Dumbbell Strict Press

10 Jump Squats

10 Barbell/Dumbbell Push Press

10 Supermans

20-30 second Hollow Hold

Mobility

Take 5 minutes foam roll, specifically legs and lats

Strength & Accessory

Fitness

Four sets of:

Dumbbell or Barbell Push Press x 6-8 reps

Rest 45 seconds

Walking Lunges with Kettlebells x 20 reps

Rest 45 seconds

Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Performance

Take 15-20 minutes to build to today’s 1-RM Push Press

Push Press

Metcon

Fitn: Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 Rounds) for times:

Run 400 Meters

15 Dumbbell Push Press

15 V-Ups

Perf: Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 Rounds) for times:

Run 400 Meters

20 Push Press, 115/75 lbs

15 Toes to Bar

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