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Wednesday 11/29

29
Nov

Wednesday 11/29

Great Woods CrossFit – CrossFit

Warm-up

5 minutes of cardio (Bike, Row, Jump Rope, etc), then…

5 Burpees

10 Air Squats

10 PVC Passthroughs

10 GHD or AbMat Sit-Ups

5 GHD Hip Extensions or Supermans

5 Burpees

10 Front Squats (barbell or dumbbells)

10 Shoulder Press (barbell or dumbbells)

10 GHD or AbMat Sit-Ups

5 GHD Hip Extensions or Supermans

5 Burpees

10 Thrusters (barbell or dumbbells)

10 Strict Pull Ups OR 10 Scap Pull Ups + 10 sec hang

10 GHD or AbMat Sit-Ups

5 GHD Hip Extensions or Supermans

5 Burpees

10 Kettlebell Swings

10 Kip Swings

10 GHD or AbMat Sit-Ups

5 GHD Hip Extensions or Supermans

Metcon

Fitn: Metcon (Time)

For time:

10 Strict Pull-Ups

20 Burpees

30 Kettlebell Swings (heavy)

40 V-Ups

50 Thrusters (barbell or dumbbells)

40 V-Ups

30 Kettlebell Swings

20 Burpees

10 Strict Pull-Ups

Perf: Metcon (Time)

For time:

50 Thrusters, 45/35 lbs

40 Kettlebell Swings, 53/35

30 Burpees

20 Pull-Ups

10 Dumbbell Man-Makers, 50/35 lb

20 Pull-Ups

30 Burpees

40 Kettlebell Swings

50 Thrusters

Man Maker = Push Up, Row Left, Push-Up, Row Right, Power Clean, Push Press

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