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Monday 8/14

14
Aug

Monday 8/14

Great Woods CrossFit – CrossFit

Warm-up

500/350 Meter Row, then….

DOWN & BACK

Toy Soldiers

Quad Pull

Lunge w/ Twist

Hip Openers/Reverse

Lateral Shuffle

High Knees

Butt Kicks, then….

300/200 Meter Row

Strength & Accessory

Four sets of:

Back Squat x 5 reps (first working set @ approx 65% of 1-RM)

Rest 30 seconds

Strict Supinated-Grip Pull-Ups x 8-10 reps (band/partner assist if needed)

Rest 30 seconds

Plank x Max Hold

Rest 3 minutes

Back Squat

Metcon

Metcon (2 Rounds for time)

Two sets for times of:

Row 500/350 Meters

30 Wall Ball Shots, 20/14 lbs

15 Toes to Bar

Rest 4 minutes

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