Call Us: (508) 622.1201

Monday 10/30

30
Oct

Monday 10/30

Great Woods CrossFit – CrossFit

Warm-up

5 Minutes of Rowing, then….

2 Rounds of:

20 Toy Soldiers

10 GHD or AbMat Sit-Ups

20 Lunge w/ Twist

10 GHD Hip Extensions/Supermans

5 Inch Worms

Strength & Accessory

Fitness

Three sets of:

Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Dumbbell Z-Press x 6-8 reps @ 2111

Rest 45 seconds

Alternating Reverse Lunge with Dumbbells x 10 reps each leg

Rest 45 seconds

Performance

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

(or use the time to practice clean technique)

Clean

Metcon

Fitn: Metcon (Time)

For time:

40 Kettlebell Swings

20 Dumbbell Push Presses

30 Kettlebell Swings

15 Dumbbell Push Presses

20 Kettlebell Swings

10 Dumbbell Push Presses

Perf: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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